Warm Up:
Dynamics
Mobility:
Couch stretch/garland pose/pigeon/inch worm/downward dog/calf raises/achilles stretches/arm circles/banded hip opening/banded shoulder work
WOD: complete 3 separate time trials, do not have to be in order listed. Rest as needed between movements.
A: 400 m run time trial
This is a max effort run for 400 m
B: 100 m row time trial
You will record your best of 3 attempts
C: 2 mins max reps double unders
There is no modification, only good reps count
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