WOD 03192026

A. (For warm up)

50’ running high knees

50’ running butt kicks

50’ high kicks

25 lateral leg swings each side

25 dbell strict press each side 15/10lb

250 hollow flutter kicks

B. (7:00 cap)

3 rounds:

30 second ring dip hold

45 second goblet squat hold 35/26lb

60 second handstand hold

C. (3 sets)

9:00 clock

1:00 rest

0:00-3:00:

200m run

For remainder: max air squats

3:00-6:00:

200m run

For remainder: max push ups

6:00-9:00:

200m run

For remainder: max ab mat sit ups

D. Static stretches