07.30.2020

Warm Up
Run 400m
then
2 rounds of:
5 slow to fast air squats
30 seconds of deep squat progressions
5 sumo inchworms
then
2 rounds of:
5/side lateral box step ups
30 seconds/side ankle stretch on the box
10 glute bridges with heels on the box

Mobility
QL walks x 16 in each direction  https://www.instagram.com/p/B8KaFgxljE-/
hip hurdles x 16 each leg- one DB one the floor, lift one leg over and back while sitting up tall
cat/camels x 10
thread the needle + thoracic rotation x 5 each side




WOD
"Junkyard"
Buy In: 20 ball slams

200' shuttle run (50 feet out and 50 feet back x 2)
50 box step ups- go 30/24" box or 24/20"
200' shuttle run
40 weighted sit ups- hold a DB or a plate at your chest
200' shuttle run
30 deadlifts 225/155
200' shuttle run

Cash Out : 10 tire flips