Warmup:

4X Jog 25’ down and back

Walking lunge 25’

Inchworm 25’

10 Cobra2Down Dog

5 Cobra 2 Hip Snap

Broad jumps for 25’

On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD.

WOD:

Every 4 Min for 32 Min:

10 Toe2Bar

100’ Dual KB Front Rack Carry (55/35)

25’ Burpee Broad Jump

Video courtesy of Train FTW.

So, the faster you get through the work in the 4-minute period, the more rest you get before the 4 minutes is up. That said, don’t sprint so hard through the movements to where you can’t catch your breath before the next round. Lastly, when doing the burpee broad jumps, land soft on the feet.  Your shins will thank you.

Scaling Options:

Toe2Bar -> Alternating 1-leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Cobra pose – 2 Min

Roll out ankles – 1 min per side