November 29, 2016

Warm up

Foot drills

Hero pose
5 minutes

30 Cossack squats
30 seal jacks
30 high knees
30 butt kickers

Strength
Single arm db ohs
5-5-5-5-5-5

Dumbbell lunges
10-10-10-10-10-10

WOD
4 rft
400m run
15 db thrusters
15 pull ups