Running & Hips

Warm-up:

Complete individual warm-up prior to class.
The CFJustified Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Walking Lunge w/PVC Overhead
  3. Wall Climbs (5-7 reps)
  4. Hollow Body Rocks
  5. Burpees
  6. Ring Dips

Announcements:

Did you bring a protein shake? You must eat enough protein!

Mobility:

5 Way Simple Shoulder Stretch

Lift:

Shoulder Press
70%x5
75%x3
85%x1 AMAP
Try to get 7 or more.

Skills & Technique: (Click below for links to more info)

Wod:

Running & Hips
 
Run 1,200m
40 Hip Extensions
40 Kettlebell Swing 24/16kg
 
For time.
Time Limit 12 Minutes