-Warm Up-

 

 

3 rounds

 

10 revers lunges

:20 table top stretch

10 hollow rocks

:20 supinate hang

200m run

 

-Strength-

 

4 sets (not for time)

 

16 Rear foot elevated split squats

(8 per side , use DB or Kb)

 

10 reverse hypers

 

7 Jefferson curls

 

-WOD-

 

"Annie"

 

50-40-30-20-10

 

Double Unders

Abmat sit-ups