20100921

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Leg Swings x10
Perfect Stretch x5
Side lunge Stretch x5
Ring Dips x10

2 Rounds
Row 200M
Shoot through x10
Walking on heels
Walking on toes
High knees (jogging, pick your knee up high with each step)
Butt kicks (jogging, kick yourself in the butt with each step)
Side shuffle
Skip forwards
Skip backwards

WOD
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

MOBILITY
Lacrosse Ball VMO
Lacrosse Ball Hip Flex
Coach Stretch