Warmup

5 sets: max reps unbroken double under
then
25 reps burpee box jumps
3 sets: 250 m row sprint 30 sec rest btw sets
Active Hip/Leg Stretching

Metcon (Lindsay)
400m Run
250m Row Sprint (8-10) Damper Setting
21-15-9
C2B Pullups
SDHP (115lbs)
250m Row Sprint
400m Run

Mama Dukes intro Training

Warmup: 3 sets of 25 of air sqauts

3 sets of 15 box jump or steps

3 laps around track

Active Hip/Leg Stretches

Metcon:

400m row

21-15-9

Dumbell Thrusters (10-15lbs)

Assisted Pullups or Leg Raises (while hanging from bar)

800m Row



Recovery Day. Open workout tomorrow.
Mobility wod am and pm. PNF stretching hams calves hip flexors for tomorrow.