Warm-up:
Roll posterior and thoracic spine
400m run
Crab walk down
Bear crawl back
15 reverse snow angels (un-weighted)
5 strict pull-ups + 5 pull-ups
10 push ups
10 GHD sit-ups
WoD:
Four sets of…
Against a 4 minute running clock, complete…
25 Russian Kettlebell Swings (70/53#)
Run 400 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets
Accessory Work:
Three sets of…
Single-Arm Dumbbell Row x 8-10 reps each
Rest 60 seconds
Side Plank x 45-60 seconds each side
Rest 60 seconds
Mobility:
Roll posterior
Mash IT bands on roller
Lax to shoulder and plantar