3 min cardio
2 min each: Foam Roll Back/Lats, Lacrosse Ball Pecs/Shoulders
1 min each: Butterfly, Pigeon Pose, Straddle Stretch, Quad Stretch
Barbell Good Mornings
Kossack Squats (weighted or no weight)
1 Set Max reps Kipping Pullups – if you have less than 5 pull-ups, use a band or do ring rows. We are looking for high volume.
Russian KB Swings
*250m Row/Ski between each set (4x)
**Do with a partner as a recovery WOD, or do it alone at 60-70% effort.
NOT OPTIONAL POST WOD
3 Position Banded Hamstring Stretch