Mobility-Hip and Ankle Prep
Warmup-
2:00 Saddle Pose
1:00 R/L Pigeon Pose
1:00 R/L Couch Stretch
then, 3 Rounds NFT
15 Box Hamstring Curls
25m walking lunges
5 Empty Bar Back Squats
A) Back Squat 4RM
*25 mins
B) WOD: AMRAP 4
5 Burpee Box Jumps
10 Ring Dips
15 Sit ups
20 Wall Balls (20/14)
25 Double Unders
*rest 2 mins then,
AMRAP 5 of same movements
*Start back at the start
Time
Prior to class Mobility
0-15 Warmup
15-40 Squats
40-45 Rest/Setup
45-End WOD