Atherton/Cairns WOD

1. MOBILITY

– quads/IT band
– hip flexor
– overhead

2. SKILLS

– double unders
– hollow rock

3. RECOVERY/CONDITIONING

4 rounds, 1 minute rest between rounds):
30 sec Band Good Morning (explosive, like a Russian KB swing)
30 sec rest
30 sec s/arm overhead carry RT (DB’s or KB’s)
30 sec rest
30 sec s/arm overhead carry LT
30 sec rest
30 sec Box Step Up (alternate lead leg each rep)