Jan 7 On-Ramp Bootcamp WOD- Running, lunges, Burpees

Warm up

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.