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04/24/17

23
Apr

04/24/17

WARM-UP

10 Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 Knee Circles
10 2 Taps
10 Leg Swings
High Knees Down and Back
Butt Kicks Down and Back
Karaoke
10 Kips
5 Kipping Pull-ups (10 Ring Rows)

WOD

800m Run
10 Rounds of
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run

(Rx+ w/ a Vest)

COOL DOWN

Cool Down
Run 400m @ talking pace
Calf Stretch
Foam Roll Thoracic Spine 5 Passes
Foam Roll Quads 5 Passes
Foam Roll IT Band

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