AC Home Rest Day: January 7, 2021

Warm Up

10 Leg Swing (10 front to back + 10 Side to side)

10 Alternating Knee Hug and Ankle Grab

10 Toy Soldiers

10 Forward Lunges

10 Lateral Lunges

10 Inchworm Push up with Up and Down Dog

10 Spider Lunges with T-Spine Rotation

10 Prone Chest Opener

10 Banded Good mornings or 20 Regular Good mornings

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WOD

For Time (CAP 30)

5 Rounds

12 / 10 cal Ski or Legless Row

Alternative 20 Upright Row*

2 / 1 Legless Rope Climb

Alternative

5 Strict Supinated Pull ups

5 Bent over Row*

Rest 5 minutes

5 Rounds

12 / 10 cal Ski or Legless Row

Alternative 20 Upright Row*

2 / 1 Rope Climb

Alternative

5 Strict Pull ups

5 Supinated Bent over Row*

10 Alt. Ring Rows

*Use barbell or dumbbell

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Mobility Work

Play video while doing mobility work

1 min Tall Saddle Pose (Do not lean back. Sit down on your heels)

with 5 sec inhale & 5 sec exhale

2 mins Standing Straddle Pose

90 sec Lizard Pose (R)

90 sec Lizard Pose (L)

1 min Seal Pose

1 mins Twisted Cross (R)

1 min Prone Chest Opener (R)

1 min Seal Pose

1 min Twisted Cross (L)

1 min Prone Chest Opener (L)

1 min Wide stance Down Dog

feet slightly wider than your hips

2 mins Frog Pose

3 mins Seated Straddle Pose

2 mins Corpse Pose (Savasana)