PATRIOTS VS RAMS

WARM UP

• 1L dynamic quad stretch
• 1L RDL
• 1L dynamic hip external rotation (grab knee/foot)
• 1L traveling air squats
• 2L EA: high knees, high knee skip, butt kicks, karaoke, karoka high knee

FLEXIBILITY

:90 Childs pose
1:00/1:00 pigeon pose

WOD

1st Quarter: 9 minute AMRAP

• 15 wall ball
• max hr pushups
• 20 overhead plate walking lunges (15/25)

REST 3:00

2nd Quarter: 9 minute AMRAP

• 7 barbell push press
• max KBS
• 5 turf width plate push

REST 3:00

3rd Quarter: 9 minute AMRAP

• 10 burpees
• max pull-ups
• 15 air squats

REST 3:00

4th Quarter: 9 minute AMRAP

• 5 db squat clean
• max sit-ups
• 10 box jumps