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
5 Sit Ups then Sprint to end of room then complete 5 Burpees
Tabata (20 sec. work, 10 sec. rest, 8 rounds each exercise)
Row (As many calories as possible each 20 sec.)
Jump Rope
Bear Crawl
Mountain Climbers
RidgeWOD:
Skill:
3 x 5 Good Mornings
3 x 5 Double KB Swing
WOD: 12 Rounds for time...
17x 50# KB Swings (eye level swings)
1x Rope Climb
9x 205# Deadlifts
8x 24 in. Box Jumps
4x Burpees
Finish with...
26 Calorie Row
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