Friday 1/4

Mobility: 

Roller - Glutes, Hamstrings, Calves

+

Squat Stretches 

+

Static Calves 

Warm Up: 5 Minutes 

:30 Jump Rope

10 Alternating Lateral Lunges

5 Inch Worm Push Ups

EMOM: 16 Minutes, 45 second cap on each 

1 - Bike 12/10/8 Cal

2 - 40 Double Unders

3 - 15 No Push Up Burpees

4 - Rest 

WOD: 4 Rounds 

Every 4 Minutes, score slowest round 

Row 200m

Run 200m 

Cool Down: 3 Way Hamstrings