Warm-up

Mobility bar

2 rounds

  • 200m run
  • 10 jumping lunges
  • 10 KB RDL
  • bear crawls

Group stretching

 

Strength | Skill

Single arm bottoms up KB lunges 4×30′ (15′ right arm, 15′ left arm)

 

WOD

4 rounds for time

  • 400m run
  • 10 DKB front squats (20’s/12’s)
  • 12 KB Russian twists (20/12)
  • 14 ring push-ups