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:
Complete 6 Rounds
Hurdles x 2 each drill
Sprint to 41
Ladder Drills x 2 each drill
50 Jump Ropes
Box Jumps x 5
10 Burpee Pull Ups or 20 Burpees
RidgeWOD:
TABATA: 8 Rounds 20 seconds on, 10 seconds off
Squats
Leg Raises
Jump Squats
Leg Lifts (hold 6 inches off the ground)
Squats
Trunk Rotations
Jump Squats
Plank Holds
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