Warm Up
3 Rounds (For Quality)
100m A Skips
12 Leg Swings Each Leg
50m Walking Toe Touches
50m Hip Openers
Machine Option
Every 3 mins for 10 sets
500/400 m Row
Run Option
10 Rounds
400m Run
Rest 1:30 mins between round
Accessory Work
3 rounds for Quality
10 Z Press, pick load
10 Low Ring Push-ups
10 Parallette Push-ups
Rest 2 mins
For time
50 Push-ups
MobWOD
2 mins Standing Forward Fold
90 sec Supine Half Split (L)
1 min Reclined Big Toe Pose Same Side (L)
1 min Seated Leg Twist (L)
90 sec Supine Half Split (R)
1 min Reclined Big Toe Pose Same Side (R)
1 min Seated Leg Twist (R)
1 min Bound Angle
1 min Seated Cross Shin Archer (L)
1 min Seated Cross Shin Archer (R)
1 min Seated Single Leg Forward Fold (L)
1 min Seated Single Leg Forward Fold (R)
2 mins Reverse Corpse Pose (Advasana)
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