A. Dumbbell alternating reverse lunges (arms at sides), 12-14 x 3, rest 1:30
20# DB. 14 each round.
B. Russian V tuck twist, 12-14 alt x 3, rest 1 min
14 for all. Need to see video from you to make sure these are correct. Internet videos are all different.
+
4RFT:
12 air squats
12 burpees
Run 400m
Round 1: 3:06.0
Round 2: 3:07.2
Round 3: 3:15.1
Round 4: 3:11.3
Total time: 12:39.9
+
Half pigeon
Three way banded hamstring stretch
Couch stretch
x 3
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