Focus:
run warm up
Dynamic
5 MINS
high knees
lunge
inchworm push ups
hip swings
Frankenstiens
WOD: 35 min cap
For time
5km run
50 burpees
*Partition as needed
**sub 10km bike or 5000m row
Recovery:
ROM WOD
1 min per side Pigeon
2 min frog
1 min cobra
1 min per side twisted cross
2 min childs pose
1 min rebound
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