Warm up
-300m run
-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can
-10 side to side squat
-10 deep lunges
-10 pike squat
-10 reverse lunge crossover step https://www.youtube.com/watch?v=4rwleZsfLvE
-10 goblet squat
-10 weighted cossack squat
-10 jump lunges
-10 squat to one leg extensions https://www.youtube.com/watch?v=pgOZLyKSDFM
-10 bottom-up pistols
Then warm up by building Goblet squat to WOD weight. Feel free to get heavy
WOD: 5 Sets:
In 2:00-
-200m Run
-25 hollow rocks
-Max DB/KB Goblet squats in remaining time until the 2 min mark
-1:00 Rest””
Cool down
-90s half hurdler each side
-90s full hurdler or closest approximation each side. Work on internal rotation of hip