Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
WoD: In teams of 2 or 3 For Time:
2 x 200m Run each (1 partner runs at a time, tagging the other)
Then perform 20 Rounds for Time tagging each other after each round of:
5 Ground to Overhead (from floor) (115/80) a) 95/65 b) 75/55
20 Mountain Climbers c) 10 Mountain Climbers
10 Air Squats c) 5 Air Sqats
2 Sandbag over box (24”/20”) (70/30) a/b) 30/15 c) Step ups
Then,
2 x 200m Run each
MOB: Roll Quads / Posterior Chain / Calves / IT Bands; Lax Shoulders