04.26.2021

Warm Up
400m jog
Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)

Mobility:

15 reps each side x reverse active straight leg raises- lie on your back with a band holding the straight leg up in the air while the other leg slowly lowers as far down as it goes while keeping the knee straight.


10 each side hip hurdles- place two hurdles (small objects) on the floor and with a straight leg, lift over the hurdles and back.





Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I

A skips
B skips
C skips
*watch video to see each skip and then decide if you have time to do the skips backwards or laterally.



WOD
"Beach Day"
6 rounds for time
20/15 cals row
200m run
10/7 cals bike
100m run
Rest 30 seconds


Post WOD- if time
100 leg lifts over KB
100 hollow flutter kicks