7/1 Tuesday

Aerobic Warm up #2

3 consecutive rounds

30 seconds no break

-Prisoner step ups

-Mountain climbers or sliders

-Flutter kicks

-Pop squats

-Butt kicks

-Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

-Sampson

-Knee hugs

-Dynamic walk

-Walking pigeon

WOD

3 rounds for time:

200m run/ 45 second run

10 burpee + squat jumps