May 28, 2020

Video challenge

Warm up

4 rds

20 Cossack squats

20 Hindu squats

5 reverse Nordic curls

20 single arm high pulls

15 band pull apart/bent over lateral raises

Strength

5×5

Front foot elevated split squats each leg

Seated Z press each arm

Weighted sit-ups

WOD

12 minute clock

Run

Then with remaining time perform an Amrap of

5 bottom half burpees

10 Russian twists

15 hops over dB

Rx 1.5 miles

L1 1.25 miles

L2 1 mile

L3 .75 miles

L4 .5 miles