12/20

A. Back rack reverse alternating lunges, 10 total (5 each side alt) x 4; rest 1:30 

65#, 70# 75#, 75#.

B. Bent knee alt sit ups (14-18 reps) x 4 sets; rest 1 min

18 for all.

+

4RFT
10 wall ball
5 ring rows 
Row 20 cal 

Round 1: 2:32.7

Round 2: 2:40.0

Round 3: 2:42.8

Round 4: 2:28.4

+

Seated leg extended forward fold stretch

Seated butterfly hip stretch

Calf/achilles stretch