Warm up
70′ walking hamstring
70′ walking hip flexor
70′ lunge and reach
Foot drill 70′ each
Then 140′ each
Jog
High knees
Butt kickers
Side shuffle
karaoke
WOD
Amrap 20
Run
30 floor press
30 bent over row
Post WOD
12 minutes to work to a heavy clean
