Warm Up:
6 mins foam rolling
2 mins IT bands
2 mins adductors
2 mins glute/piriformis
then
10 roll to v sit
20 fire hydrants
20 mountain climbers
10 groiners
30 sec samson stretch
Pre Game:
3 min AMRAP
15 kbs (53/35)
10 push ups
30 du’s (60 su’s)
– rest 2 mins then begin WOD
WOD:
6 mins AMRAP
100′ shuttle sprint (50 out/50 back)
10 push press (115/80)
8 burpees over the bar
– rest 2 mins then begin After Party
After Party:
3 min AMRAP
15 kbs (53/35)
10 push ups
30 du’s (60 su’s)