SUMMER BIRTHDAY SLED PULL

warm up

• 10 – 3 point squats with dowel
• 10 side to side lunges
• 5 buprees
• 30 sec walking planks

Mobility banded hip stretch, external rotation and ankle ball lat release STRENGTH Front Squat 7 x 5 @ 80% WOD For time: Run 1 mile 200 Double Unders* *Every time you break on Double Unders- perform 5 Burpee Pull Ups Note: If you are not very efficient at Double Unders; Do your skip routine and pic your weakest skip

• 100 single skips
• 100 alternating skips
• 100single leg right
• 100 single legs left
• 100 high knees

ACCESSORY 3 rds T- spine openers on med ball 6 ps