Warm up:
- High knees
- Butt kicks
- Side shuffle
- High skips
- Carioca
- Spider-Man
- Cobra stretch
- Iron cross
- Bootstraps
- 15 air squats
- Shoulder mobility
- 7 strict pull ups
- 10 push up with rotation
- 20 hollow rocks
Mobility: roll quads, piriformis stretch,
Buddy hamstring stretch (sit legs out, bottom feet touching, hold hand and pull 30 seconds each way x 5)
Wod:
3 RFT:
- Sprint 100m
- 5 burpees to bar
- Sprint 100m
- 5 rvs burpees (squat, roll back, roll up to 2 feet, kick up to handstand)
- Sprint 100m
- 5 burpee broad jumps
- Sprint 100m
- Rest 2 min.
Cool down:
Re-do mobility
