7/21 Monday

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

For time:

Lunge wit rotation 

50 pull up/125 band row 

50 push up + thigh taps

100 Russian twists

50 (L/R) stationary lunge + curl + rotation + overhead press