Warm Up:
:60 KB achilles smash each leg x1
:60 Pigeon each leg x1
20/20 Banded Leg Ext+Hamstring curls, each leg
:15 Single Unders
:15 ASQ
:15 Hollow rock
:15 Lunges x4
“Hoppy Friday”
10 DL (L-M)
20 DUs
X4
5 DL (M-H)
30 DUs
X4
2 DL (H)
40 DU
x4
Post WOD:
PostWOD: Tabata Bike
:10 Bike Sprint
:20 Slow BikeX8- Retest 1/28/22
Extras:
15 GHD Sit ups
15 Reverse Hyper
x3