Another Trip In and Out of the Pain Cave

Warm-up

3 rounds:

  • 200 m run (faster every time)
  • 12 air squats
  • 8 alternating lateral lunges (jump out of the bottom)

Then… inch-worms, perfect lunges, calf stretch (stiff leg and bent knee)

Pose-jacks and single-leg pulls

WOD

For total distance:

  • 1 minute sprint
    • 1 minute rest
  • 1 minute sprint
    • 50 seconds rest
  • 1 minute sprint
    • 40 seconds rest
  • 1 minute sprint
    • 30 seconds rest
  • 1 minute sprint
    • 20 seconds rest
  • 1 minute sprint
    • 10 seconds rest
  • 1 minute sprint
    • 20 seconds rest
  • 1 minute sprint
    • 30 seconds rest
  • 1 minute sprint
    • 40 seconds rest
  • 1 minute sprint
    • 50 seconds rest
  • 1 minute sprint

Finisher

4 rounds:

  • 10 reverse-hyper
  • 1 minute couch stretch (1 leg, alternate each round)
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