Thursday 12-13-18



5 Min pick your cardio warm up

Run, Row or bike

Then 2X
8/8 Spiderman lunges
10/10 Lateral lunges
Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups)
10/10 Windmills

10 step ups



WOD For Time

800 m run cash in

Five rounds

24 Kettlebell Swings (53/35)

12 Box Jumps (24″/20″)

12 T2B

800 m Run cash Out









3 Sets of Couch stretch sequence
0:20 at each
*Couch stretch elbow to foot
*Couch stretch upright
-*Couch stretch hip away from foot
*Couch stretch reach for wall

3 Sets:
0:45 T-spine opener on medicine ball
8/8 Down dog shoulder circles
0:20 Bridge feet on box








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