Mobility-Hip/Ankle
A) WOD: 3Rds
20 Thrusters (95/65)
*1 min rest between rounds
then,
As a group: Running Drills
Warmup-Run 800m moderate pace
B) Conditioning:
12x200m run w/200m jog recovery
Total meters=4800m
On intervals should be at 1mile pace for all sets
*if you have a watch to keep your splits bring one.
C) Accessory:
3×20 Banded Tricep Extensions
3×10 Curls
superset movements