WARM UP:
2:00 Jump rope
2X
10 Lunge to instep
10 Banded Glute Bridges
10 Seated Leg Lifts
20 Plank up downs
SKILL:
Every 3:00 for 9:00
16 Alternating Back Rack Lunges (total)
WOD:
Annie
50-40-30-20-10
Double Unders
Sit ups