Friday

Warm-Up:

10-15 reps, Hollow Rocks
10 reps, Streamline Reach
10 reps each side, Lateral Lunge
10 reps, Shoulder Bridge
10 reps, Alternate between Cat Back and Old Horse
10 reps, Calf Raise on 45# plate
10 reps each side, Leg Swing
10 reps each side, Alternating Toe Touch
10 reps, Horizontal Arm Swings
20m, Skip

WOD:

10 Rounds for Max Distance (on a straight 100m course):
30 seconds, Run
90 seconds, Walk

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