2.15.17

image

 

Warm up

 

  • 100′ high knees
  • :30 squat bottom hold
  • 100′ toy soldiers
  • :30 couch stretch (each leg)
  • 100′ high knee skips
  • 30 toe touches with trunk twist

WOD

Metcon

EMOM 20

  • Minute 1-     15/12 calorie row
  • Minute 2-     15 kbs + 5 goblet squats
  • Minute 3-     8x 15m shuttle sprints (15m out and 15m back=2)
  • Minute 4-     50′ dumbbell overhead walking lunges

You pick the weight and scale as needed

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