Mobility

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Calf Mash
Banded Hip Distraction

Animals warm up

Bear Crawl
Duck Walk
Crab Walk
Inch Worm

Metcon (AMRAP - Rounds and Reps)

30min Amrap
400m Run
50 Wall Balls 20/14
400m Run
50 Kb Swings 24/16
Run 400m
50 Box Jumps 24/20
Run 400m
50 Burpees

*Split the reps anyway
*Run is done with partner

Posted
AuthorDan Shrum