Run 400 meters, then
2 rounds of basic CF warm-up, except replace air squats with 5 kettlebell goblet mobility squats. Stay on the lighter side so you don’t fatigue your legs too much. Hold at the bottom and push the knees out for 3-5 seconds.
Get used to these, Will’s new favorite hip opener.
Workout of the Day
21-15-9 reps, for time:
This is capped at 12 minutes, scale accordingly.
Cool down/Injury prevention
3 rounds not for time:
8 Bent over Y’s (use no heavier than 2.5 or 5 lb plates)
8 Bent over T’s
Hold bottom of squat for 2 minutes
Post your scores to the Whiteboard.