Run 400 meters, then 3 rounds not for time:
10 Walking lunge hip flexor stretches (5 each leg, hold for 3 seconds)
8 Pull-up retractions with a 1 second hold
8 Double kettlebell RDL’s (these should hurt a little bit. Stand on plates if you are flexible)
6 Overhead arm stretches using wall-balls (hold 5 seconds every rep)
Workout of the Day
Perform 50 strict pull-ups, then 6 rounds:
5 Burpee thrusters (155/108)
200 meter run
This workout is capped at 25 minutes. You may use a band for the pull-ups. If you get capped, you will scored like an AMRAP. Scale to finish though!
Post your scores to.