09/07/2020 WOD

A. (For warm up) 1:00 barbell quad smash each side 1:00 foam roll lat each side 1:00 foam roll glutes each side 1:00 lacrosse ball foot each side 1:00 lacrosse ball delt each side B. (2 rounds) 30 sec

A. (For warm up) 30 high knees 30 butt kicks 30 high kicks 30 bent over glute 30 backwards arm circles 30 second max: bicycle crunches 30 second max: Russian swings B. (30:00 clock) Every 6:00: 0:00-2

A. (For warm up) 30 running high knees 30 running butt kicks 30 leg sweeps 30 bent over glute 30 backwards arm circles 30 second bike 30 second row B. (30:00 clock) Every 6:00: 0:00-2:00: 200m run 2:0