WARM-UP:

Down and Backs

Lunge stretch

5 Inch worms + 3 push ups

High knees

Butt kicks

High kick + toe touch

High skips

Pivot Squats

HS walk 30′ or Bear crawl 50′

Lateral jumps, each side

Spiderman lunge

Burpee broad jumps

THEN-

Twisted cross 1:00 per arm

Couch stretch 1:00 per leg

Pigeon stretch 1:00 per leg

 

STRENGTH

3 rounds:

:15 second L-sit hold

30 Russian twists

1:00 plank hold

 

WOD:

20 minute AMRAP

12 Medball step-ups (20″) (20/14#) (bear hug)

16 Sit-ups

400m run

 

LEANFIT:

For time:

1000m Row
50 Push-ups
75 Kettlebell swings
50 Push-ups
1000m Row

____

DE:

For time:

1 mile Run
75 Sit-ups
2000m Row
75 Sit-ups
1 mile Run

Media:
Thursday WOD, March 15, 2018