17 Jan 2017

WARM UP:
2 x Tabata hip mobility, alternate between movements:
pigeon stretch
couch stretch
garland pose

T & B:
tippy toe walk
heel walk
inside & outside ankle flexion walk
hurdle steps
heels up walk, toes in
heels up walk, toes out

Spell the alphabet with your foot (each)

WORK:
3 RFT:
1000 m Row
30 box jump 24/20
20 pull up

Rx2:  Jumping pull ups
Rx3:  Seated low bar pull up
MOD:  RING ROWS

Cash Out:  ROLL out hamstrings & hips