4 minutes any machine or run 400m
…then…
1 minute child’s pose
1 minute Shoulder to floor (:30 sec per arm)
1 minute Wrist Stretch
1 minute pigeon stretch/leg
1 minute Butterfly stretch
1 minute Straddle
1 minute Pike Stretch
…then…
3 Rounds:
10 Ring Rows
15 KB Deadlifts
20 Air Squats
…then…
3 Rounds
10 Box Step ups
1 min Plank
…then…
1 Round
5 GM
5 Back Squat
5 Strict Press
5 RDL
5 Front Sqaut
5 OHS
5 Hang Snatch
…then…
4 minutes any machine or run 400m