3-2-1…..

Friday
Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Test
400 meter run
Rest

3 min max box jumps reps

Wod
Death by backsquats/pull ups
Score minutes and weight

First min
1 back squat
1 pull up
2nd minute
2 reps each
Etc.

Mad mobi
lat band stretch
Roll quad w bb
Press ups
It band up and over

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