Sprint

 In Workout of the Day

WARM UP:
Junk Yard Dog
2X
10 Supinated Ring Rows
10 Push ups
16 Alternating Single Arm Push Presses (M: 20kg or 16kg, W: 12kg or 8kb)
10 Goblet Squats with a :05 bottom hold
10 Plank/Downward Dog Toe Taps
SKILL:
Every 2:00 for 12:00 (6 sets)
3 Pause Push Presses + 3 Push presses
@ 50-60% of 1RM Push Press
WOD:
With a 10:00 running clock
40-30-20
WBS
DU

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