Group:
Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
MOB: 4’ to Stretch calves
WoD: 20’ AMRAP
Run 400m
Row 500m
50 DU’s a/b) 150 Singles
Rest 2 min between sets
MOB: Roll Posterior Chain and IT Band / Mash Achilles and calves
Group:
Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
MOB: 4’ to Stretch calves
WoD: 20’ AMRAP
Run 400m
Row 500m
50 DU’s a/b) 150 Singles
Rest 2 min between sets
MOB: Roll Posterior Chain and IT Band / Mash Achilles and calves