Thursday 4.9

Warm-Up

Dynamic warm-up
You can do these in place, or find a stretch of grass/driveway:
20 Alt. Frankensteins
10/side Standing quad stretch to cross glute stretch
20 Wide stance mountain climbers
10/side Standing hip flexor stretch w/ rotation
20 High knees
20 Alt. hamstring sweeps
20 Butt kicks
10 Russian babymakers

3 rounds:
:20 side glute planks, L
:20 panther hold
:20 side glute planks, R
:20 panther hold

WOD

Every 2 min for 20 min:
100m Shuttle Sprint (4x25m)
80m Shuttle Side Shuffle (4x20m)

Partner Variation

Working with a partner, alternate complete rounds:
10 rounds (each):
100m Shuttle Sprint (4x25m)
80m Shuttle Side Shuffle (4x20m)