4620

QWOD//

5 Rounds for time

1:00 plank

400m run

warm-up//

butt kickers, skipping, caraeoca, clappers, walking quad stretch, 1/2 front split (hamstring stretch), walk in heels, toes, toes in, toes out, outside of feet, arches

Teens//

5 Rounds for Time

1:00 plank

25 Sit-ups (sit up all the way. You know the standard!)

1:00 boat pose

10 push-ups

Kids//

4 rounds

:30 plank

20 sit ups

:30 boat pose

10 push-ups