1 set:
200-m jog
10 alternating Samson stretch
20 seated leg raises

1 set:
200-m jog
20 walking lunges
20 alternating v-ups

1 set:
200-m jog
10 KB front rack lunge
20 v-ups

Toes to bar progression and WOD Prep

3 sets:
6 toes-to-bar
6 KB front rack lunge
– Rest as needed about 1:00 between sets.

For time:
30 toes-to-bars
30-yard KB front rack lunge (53/70 lb)
20 toes-to-bars
20-yard KB front rack lunge
10 toes-to-bars
10-yard KB front rack lunge

– Use two KBs for the front-rack lunges.
-Use DB's if needed*

Intermediate: 35/53#
Beginner:
For time:
30 hanging knee raises
30-yard walking lunge
20 hanging knee raises
20-yard walking lunge
10 hanging knee raises
10-yard walking lunge

8 sets:
:20 double-unders
– Rest :10

2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side