1. Warm up/mobilize
2. Strength
Core – 6 x 30 seconds of butterfly kicks (feet 6” off the ground)
15 seconds rest in between each 30 second set
3. Strength 2
AMRAP 2
Partner Med ball sit up throws
(score = weight x reps)
3. WOD
Endurance
Jerry
Run 1 mile
Row 2K
Run 1 mile
CF
AMRAP 15
400m Run
12 x wall balls (20/14)
12 x box jumps (24/21)
4. Recovery
Couch Stretch