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 5 Rounds
20 Mountain Climbers each leg + 1 sprint to end of room
Lateral Hops across Jump Rope 50 reps (25 each side)
Tabata (20 sec. work, 10 sec. rest, 8 rounds each exercise)
KTE’s
GHD Sit Ups with slosh pipe
Burpees
KB Windmills
MB Rotational Slams
RidgeWOD:
Strength: Bench Press with Bands: 1 x 10, 1 x 5, 3 x 3
SuperSet: 5 x 5
HEAVY KB Floor Press (Each Arm)
HEAVY Weighted Dips
WOD: 15 Minute AMRAP
5x Burpees
2x 15ft. Rope Climbs
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