Quad City DJ

Warm-up:

Run 400m
Then 2 Rounds of:

  1. 10m Walking Lunge
  2. 10 Air Squats 
  3. 10m Walking Lunge 
  4. 10 Hollow Body Rocks

Mobility:

Wall Stretch + Calf and Ankle Stretch

Announcements:

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

Wod:

Quad City DJ

Run 800m
5 Rounds of:

  1. 10 In-Place Right Leg Kettlebell Lunge 24/16kg
  2. 10 GHD Sit-ups
  3. 10 In-Place Left Leg Kettlebell Lunge 24/16kg
  4. 5 Parallette Handstand Push-ups

Followed by:
Run 800m

Time Limit: 30 Minutes