CHRIS and Flamingo.
WARM-UP:
400m run
2 rounds of Cindy
Dynamic Stretch
STRENGTH:
Seated Arnold Press / Ring Swings
(10)2 (8+8)5
WOD: RUN JUMP FALL DOWN
For Time:
5 Rounds
200m. run
40 Double Unders
20 Burpees on Plate 45/25
ICING:
CrossOvers 3×15
KOT – Reverse Step-ups 20 Reps Each Leg
Mobility – Deadhang 90 Sec.