Warm up
Run 400m
(From driveway)
- High knee skip 100m
- Backwards run 100m
- Side shuffle 100m
- Carioca 100m
- Bootstraps x 8
- Squat series x 5 ea.
- shoulder mobility
- 20 air squats
- 10 pull ups
- 10 push ups
- 20 v-ups
Strength:
- 5rm back squat
Wod:
Buy in: 1 rd Cindy
Then,
3 rds.
- 4 body wt back squats
- 12 pistols
- Run 400
- 2 bar muscle ups
- (Sub 4 ctb or 8 pull-ups)
Buy out: 1 round Cindy
