Warm Up:
High Knees
Butt Kicks
Lateral Walk
Burpees
Frankenstein
Reverse Lunges
Leg/Hip/Calf Stretches
WOD:
Complete 5 rounds
10 GHD Hypers
Row 500 m. Sprint (Goal- under 2:00 min. pace)
10 KTE’s
100 Jump Ropes
10 KB Windmills each side
RidgeWOD:
Frog Complex - 1x rep (95# - 125#) on the Minute for 10 Minutes
For Time:
Run 1 Mile
75x Pull Ups
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