Warm up: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions
MOB: Calf Stretch
WoD: For Time (30′ Cap)
Run 1 mile
Rest 2 minutes
Run 800m
Rest 2 minutes
Run 400m
Rest 2 minutes
Run 200m
Note: Run into the house and note your time, adding 2 minutes to it. Leave from the house after the first round.
Score = total time
MOB: Roll Posterior Chain / Mash Achilles