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 4 Rounds each group
Work with a partner for each group of exercises
(60 sec. work, 30 sec. rest)
Group #1:
KB Swings
Leg Raises
Group #2:
Plank Box hand step ups
Row (as many calories as possible in 60 sec.)
Group #3:
Burpee Broad Jumps
Plank Walk down room
RidgeWOD:
"Karen" for Time
150x 20# Wall Ball Shots
Durability: 10 Rounds Not for Time
7x Toes Through Rings
30 seconds L-Sits
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