12/15/2021 WOD

A. (For warm up) 20 high knees 20 butt kicks 20 high knee grab 20 bent over glute 1:00 wall sit squat 10 second single arm high plank each side -then- 2 rounds: 10 light dbell front squat 15 second fr

A. (For warm up) 1:00 pigeon each side 1:00 glute smash (foam roller) 1:00 bicep/ chest stretch 1:00 ankle flexion each side -then- 2 rounds: 10 box step up 20” 8 box push ups 6 split squats each side

A. (For warm up) 2 rounds: 20 second box dip hold 20 second calf stretch each side 20 second downward dog 2 rounds: 15 calf raises 15 box dips 15 light dbell push press B. (6:00 cap) 20 line hop overs