Mwod: 2 laps, Roll quads x 20 passes each, Band hamstring stretch x 1min/side, Roll upper back with ball on floor x 2mins, Band lat tri stretch x 1 min/side
A) RDL's 4 x 10
A2) Band pull apart series x 10/way
WOD: 3 RFT
20 Dubs
20 Wipers
20 Hip extensions
20 Russian Twists
20 Landmines
20 Fall outs
A) RDL's 4 x 10
A2) Band pull apart series x 10/way
WOD: 3 RFT
20 Dubs
20 Wipers
20 Hip extensions
20 Russian Twists
20 Landmines
20 Fall outs
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