Tuesday 12/31/19

Warm up: 5-cone pattern
bear crawl
lateral shuffle (face cinderblocks)
jog / back pedal
lateral shuffle (back to cinderblocks)

Strength: After WOD,  3 Rounds, NFT
15 Sumo DL
15 GHD hip extensions

WOD: 5 – cone suicide
Every 3 min for 5 rounds
*fastest time counts

100 banded bridges (break up as needed)
90/90 position, 3 x 30 sec / side

Notes: 5 cone suicide set up over 50 ft with cones spaced evenly.
Fastest round counts. Use round 1 as completion of warm up. Attempt to
increase speed on rounds 2 and 3