3-8-18

3-8-18

WARM-UP

15MINS Class Rollout

-Foam Roll quads/butt/back

-Lacrosse Ball traps/hip flexors/hamstrings


ACTIVE RECOVERY/WOD

NOT FOR TIME!

-100′ Inch Worm Walkout

*15 V-Sit Ups every 25′ (4 sets)

-200′ Bear Crawl

*20 Butterfly Sit Ups every 50′ (4 sets)

-20 Stair Climbs

*25 Air Squats every 5 stair climbs (4 sets)


EXTRA WORK

EMOM-every min for 10mins

1st Min-30secs Max Double Unders

2nd Min- 30sec Ring Lockout Hold

-then-

Roll Out the Calves for 5Mins/ Stretch the ankles on the wall 3mins

 

 

 

 

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