Ardor is Back! Let’s go!

Outdoor Workout: 9am, 4:30 and 6pm

Warmup:

1 Tailgate Run

Burgener Warmup

Then 3rds

10 squats

10 push-ups

10 abmat

Mobility: spidey, Samson, add, dislocates

Med ball clean prep:

3 deads

3 high pulls (elbows out)

3 transitions

3 med ball cleans

WOD: 20 amrap

400m run

10 med ball cleans

5 med ball thrusters

10 Freedom Twists