Thursday, 15 March, 2018

WARM UP – MOBILITY
8-10 mins agility ladder + dynamic stretches

WOD A
iFit pt.1 of 2
With a partner, complete 10 sprint rounds for time, alt. complete rounds (5 rounds each)
150m Row
100′ Sled Push 110/90lb
5 Burpees
-Rest 5 mins between pt.1 & 2
-Score = team total

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iFit pt.2 of 2
With a partner, complete 10 rounds for time, alt. complete rounds (5 rounds each)
15 Box Jumps 24/20″
10 Cal Bike
5 Burpees

ACCESSORY
Banded shoulder stretches, 1+ min per position: pecs, posterior, lats
Hip opener lunge/pigeon 2-3 mins per side
Couch stretch 2-3 mins per side
Banded Hamstring Floss 2-3 mins per side

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