9/15/2021 WOD

A. (For warm up) 50’ running high knees 50’ running butt kicks 50’ bent over glute 50’ Carioca 50’ high kicks -then- 3 rounds: 100m jog 70 flutter kicks B. (8:00 cap) 3 sets: 10/10 Bulgarian split squ

A. (For warm up) 1:00 tricep smash (barbell) each side 1:00 pigeon each side -then- 2 rounds: 10 assisted air squats 20 second light row 30 second handstand hold B. (8:00 clock) Every 2:00: 6 kick up

A. (For warm up) 10 box step up 20” 15 assisted split squats 20 assisted forward lunges 25 glute bridge with pause 2:00 wall sit 15 box push ups 10 box step up B. (3 rounds) 15 ring push ups 50’ walki