AC Home Rest Day: February 25, 2021

Warm Up

10 Leg Swing

10 Alternating Knee Hug and Ankle Grab

10 Toy Soldiers

10 Lateral Lunges

10 Prone Chest Opener

10 Banded Good mornings or 20 Regular Good mornings

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Option 1: Cardio

Warm-up

4 Rounds

200m Row

10 Jump Squats

5 Inch Worms

*Increase row pace each round

WOD

10 Rounds

Option 1: 300m Row or Ski

Option 2: 600m Bike erg

Option 3: 25 / 18 cal Bike

Otion 4: 60 Double Unders

Rest 45 sec between rounds

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Option 2: Run

Warm-up

3 Rounds

100m A Skips

12 Leg Swings Each Leg

50m Walking Toe Touches

50m Hip Openers

WOD

Every 3:00 x 8 Rounds

200m Run

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Core

TABATA 20s ON / 10s OFF x 5 sets

1st V- Ups

2nd High Plank Hold

3rd Weighted Russian Twists

4th Hollow Hold

5th Heel Touches

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Mobility Work

Play video while doing mobility work

Total Time: 15 minutes

90 sec Lizard Pose (L)

90 sec Lizard Pose (R)

1 min Seal Pose

90 secs Saddle Pose

2 min Double Pigeon Pose (Right leg on top)

2 min Double Pigeon (Left leg on top)

90 secs Twisted Cross (L)

30 sec Prone Chest Opener (L)

90 secs Twisted Cross (R)

30 sec Prone Chest Opener (L)

2 min 30 sec Reverse Corpse Pose (Advasana)