***classes at veterans memorial @600 and Erie basin marina by observation deck @1200/530
Warm up
4 RDS
20 Cossack squats total
15 Hindu squats
10 sumo stance squats
5 four part squats
WOD
Every 6 minutes for 30 minutes
30 front rack drop step lunges total
30 bent over rows (both hands on DB, flat back, no hitch)
30 Pike jumps/tuck jumps/60 alternating high knees
Post WOD
Half kneeling hip flexor stretch 3-5 minutes each side