Track Warmup:
2 min Achilles plank
High knees
Butt kicks
Lateral shuffle down and back
Inch worm/pigeon
Samson/stripper
Toe touches
Speed:
200m spring repeats x7, 1 minute rest between
WOD:
AMRAP in 15 minutes:
3 Wall walkers (focus is midline stability and technique)
10 Overhead walking lunge, 45/25lbs
30 Russian twist, 45/25lbs
Post fastest 200m and totally rounds to beyond the whiteboard.
