1/15/2021 WOD

A. (For warm up) 50’ running high knees 50’ running butt kicks 50’ Carioca 50’ high knee grab 25 alternating arm raises each side 25 calf raise with pause 25 thoracic extensions (post) 25 med ball fro

A. (For warm up) 30 single arm single leg bent over row (light dbell) each side 30 light dbell overhead squat 30 second low plank 30 split squats each side 30 second max jumping lunges B. (5:00 cap) 1

A. (For warm up) 30 second bicep stretch each side 30 second overhead lat stretch each side 30 second high plank 15 wrist rockers each side 15 cat-camels 15/11 cal bike (legs only) B. (5:00 cap) 15 de