Warmup
"Bike 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
d. 15 modify push ups
Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
WcG Benchmark
"Bench Press
10x40
5x50
4x60
3x70
2x80
1x90
1xmax
1xmax
find your 1rm legit
Metcon
"buy-in 20 burpees
4 RFT
07 sdhp 95/65
14 bar jump over
21 k2E 53/35
28 DUs
