Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches
WOD:
20-30 sec. holds x 5, L-Sits (Rings or Parraletes)
Planks w/one leg elevated 30-60 sec. each leg x 4 each side
GHD Sit Ups w/Slosh Pipe x 10 x 5
MB Trunk Rotations x 20 each side x 5 rounds
Mountain Climbers 50 each leg x 5 rounds (rest 1 min. between rounds)
RidgeWOD:
Superset:
Floor Wipers 3 x 12x (2 Count)
Weighted Step Ups 3 x 12x HEAVY
WOD: 5 Rounds for Time...
7x Push Ups
7x Pull Ups
7x Burpees
7x Ring Dips
***Wear a 20# Vest if Possible***
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