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5/14/2020

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Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

W.O.D.

At 80% effort:

  • 100m Run
  • 6 Step ups
  • 6 Sit ups
  • 200m Run
  • 12 Step ups
  • 12 Sit ups
  • 300m Run
  • 18 Step ups
  • 18 Sit ups
  • 400m Run
  • 24 Step ups
  • 24 Sit ups
  • 500m Run
  • 30 Step ups
  • 30 Sit ups