TUE 2/3/26 WOD

Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 20 banded side steps, right - 20 banded side steps, left - 1 round:  200m jog - 10 alternating soldier kicks - 15 jumping jacks - 10 alternating Cossack squats - 15 jumping jacks - 10 alternating lunges – 200m run - 10 up-downs - 15 jumping jacks - 10 air squats - 15 jumping jacks - 10 jumping air squats – 200m run – 10 box step ups (lower) – 5 squats – 10 box jumps(workout height) – 5 squats – 10 box jump-overs (workout height) –

WOD
30 box jump-overs L3-30/24” L2-24/20” L1-16/12”
150 air squats L2-120 reps L1-90 reps
1600m run L2-1200m L1-800m

For time (18 Min Cap)

WOD II

:20 hollow rocks

:10 rest

8 rounds for total reps

Post WOD - 1:00 foam roll/quad - 1:00 couch stretch/leg - 1:00 calf stretch/leg