AC Home Rest Day: February 4, 2021

Dynamic Warm Up

10 Toy Soldiers

10 Lateral Lunges

10 Kang Squats

10 Alternating bootstraps

10 Yoga Push Ups + Downward Dog Toe Taps

10 Reverse Table Top Lifts

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Option 1: Rowing

Warm-up

3 Round

200 m (Damper at 1)

200 m (Damper at 8)

200 m (Damper at 1)

WOD

AMRAP 25

Max Distance:

1 min @ Fast Pace (Short Distance Pace: 2km Pace)

2 mins @ Moderate Pace (Long Distance Pace: 5km Pace)

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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

3 Sets

800m

Rest 3 mins

600m

Rest 2 mins

600m

Rest 5 mins between sets

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Core

For Quality

5 x 15 sec Supine Hold on GHD or Bench

Alternative Hollow Hold

5 x 15 sec Sorensen Hold on GHD or Bench

Alternative Arch Hold

5 x 20 Banded Good mornings

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MobWOD

MOBWOD portion is available thru AG WOD Along Video (skip to mobility portion)

(17 minutes)

3 minutes Single Leg Forward Fold (R)

3 minutes Single Leg Forward Fold (L)

2 minutes Supine Twist (R)

2 minutes Supine Twist (L)

3 minutes Standing Forward Fold

2 minutes Deep Squat Hold

2 minutes Corpse Pose (Savasana)