Ready?

Warm up:

Soft tissue:
Foam roll:
Quads
Hamstrings
T-spine

Ball roll:
Glutes
Calves
Arch of foot

1 Round:
10 supine 1-leg bridge
10 wall ankle MOB
10 x-band walk

2 Rounds:
10 Heidens
10 cariocas
10 lateral high knees
10 spiderman walk to rotation
10 figure 4s
10 straight leg march

Work out of the Day:

Front squats
5-3-3-2-1-1-1

then…

for time:

“Baseline”
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups

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