WOD
Mobility
Foam Roll T-Spine 1 Min
Stretch T-Spine on Foam Roller 1 Min
IT Band Roll 1 Min E/Side
Strength/Skill
4 Supersets:
8 e/arm Single Arm Russian KBS
6L/6R Banded Monster Walks
1 Min Plank (add weight as able)
Conditioning
For Total Time:
Rx: 6x300M Sprint
R+: 8x400M Sprint
1:1 Rest between Runs (round off to nearest 30 sec mark)