How high can you go?

Soft tissue:
Ball roll:
Infraspinatus
Tris

Foam roll:Quads
IT band
T-spine

Mobility:
10 Pass throughs
10 OH reverse lunges
10 Spiderman push ups
10 Square rotation

Warm up:
Fish game!

2 Rounds:
10 box jumps
10 v-ups
10 long jumps
10 russian med ball twists
10 high knee run (down/back)
10 butt kick run (down/back)

Work out of the Day:

Tabata mash-up!

KB/DB swings 53/35
Sit ups
Burpees

:20 sec work followed by :10 rest.  This is a mash up, so you will move from one movement to the other. example: You will start with max reps of swings in :20sec, then rest :10 sec…then onto max reps of sit ups in :20 sec, rest :10 sec, then max reps of burpees in :20 sec….repeat.  You will complete a TOTAL of 24 intervals (8 each movement).  Score is total reps. 

Post WOD:  Stretch/roll pecs & quads

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