Warm up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
WoD: For Time:
4 x 400m Run. After each 400m, rest exactly 1:30 before doing the next one. E.g. You do the first one in 2:17, start the next run at 3:47…
Score = total time to complete the 4 intervals
Cash out: Max Plank hold from elbows
MOB: Roll Posterior Chain and Quads, IT Bands, Mash achilles