Warm Up:
Shoulder Stretches
Squats
Light Jog x 2
Fast Jog x 2
Run x 2
Sprint x2
Lateral Shuffles x 2
KB Windmills x 10 each side x 2 rounds
WOD: Team Row
1 min. Row, 20 sec. rest x 4 rounds
1 Min. Plank, 20 sec. rest x 4 rounds
Suicides 1 min. on, 20 rest x 4 rounds
Table Top 1 min. on, 20 sec. rest, x 4 rounds
RidgeWOD: Strength Training Week 2 of 4
TABATA: 20 seconds on, 10 seconds off - 8 Rounds of Each...
1. GHD Sit Ups
2. 24 in. Box Jumps
3. BW Squats
4. Toes to Bar - or - Knees to Elbow
5. Suicide Sprints
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