ELLA
WARM-UP:
50 Calorie Row
Dynamic Stretch
STRENGTH:
Back Squat
2 Sets of 10 on Slant Board
Followed by
8 6 5 4 5 6 8
Build Weight to the set of 4 then keep it on through the set of 8
WOD: AGE GROUP 1/4 FINAL 22.5
For Time:
3 rounds
50 Calorie Row
15 HSPU / Z Press
50 Double Unders
Time cap: 20 minutes
ICING:
KOT – Hip Extension 10 Reps
KOT – Calf Stretch 2 min. each leg.
KOT – Reverse Sled Pull