Pre-WOD (Skills/strength):
30sec Extended Hold on Ball
15x RDL to wall
8x SL RDL (each leg)
8x Sumo Goblet Squats

Flow Session
8RDS at each station. 30sec ON / 30sec OFF
Station 1: Hamstring Curls on ball
Station 2: Knee Tucks
Station 3: Goblet Squats
Station 4: GHD Sit-ups

Post-WOD (Challenge/Cool-down):
Lunging and squatting as group around track… mini version of “The Walk”

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