400m Run
20 Back extensions
20 Hip Bridges
20 Walking Quad Pulls
Skill/Strength
5 Inch Worms
6 Spider-Man crawls
WOD
3 Rounds
200m Run
20 Lunges (10 each leg)
10 Burpees
Post WOD Stretch
Sprinters Stretch
Cashout
3 Rounds
10 Pull ups progressions
I personally ran an extra 600m after class.
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