JARED
Warm-up:
1/2 Tabata > Kb Swing > Goblet Squat > Hollow Rocks
Dynamic Stretch
Strength: Back Squat
10 (5)2 (3)2 (2)2 (1)2
WOD: GREEN LIGHT RED LIGHT
5 min. AMRAP
10 Box Jumps 24/20
10 Cal Row
2 min. Rest
5 min. AMRAP
10 Box Jumps 24/20
100m Run (=10 reps)
2 min. Rest
5 min. AMRAP
Max Effort Burpee Box Jump Overs 24/20
Athletes, start in any one of the 3 segments then stay in order.
Icing:
Dragon 2 min. ES
Saddle 3 min.