12/15/2021 WOD

A. (For warm up) 30 high knees 30 butt kicks 20 single leg reach down each side 20 high kicks 10 calf raises with 3 second pause 1:00 bicycle crunches B. (4 sets) 30 second max: sprawls 1:00 rest C. (

A. (For warm up) 1:00 pigeon each side 1:00 air squat hold 20 close stance assisted air squats 20 glute bridge with pause 1:00 plank 1:00 front squat hold (1 dbell) B. (6:00 cap) 3 rounds: 8 goblet sq

A. (For warm up) 30 second calf stretch each 45 second lacrosse ball foot each 1:00 flutter kicks 2 rounds: 20 second downward dog 20 calf raises 2 rounds: 30 second elevated plank hold 30 line hop ov