Athletes Camp Rest Day: April 1, 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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Active Recovery

Warm-up

3 Round

200m Sprint

100m Recover

WOD

6 Rounds

1000m row

Rest 2 mins between rounds

Complete each 1000m as:

500 m - 2 km pace

200 m - recovery pace

300 m - 2 km pace less 2 secs

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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

6 Rounds

1000m run

Rest 3 mins between rounds

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Core

For Time

100 / 70 Hollow Rocks

100 / 70 Alternating V - Ups

100 / 70 Russian Twists

100 / 70 Banded Good mornings

100 / 70 secs High Plank Hold

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MobWOD

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

1 min Saddle Pose

2 mins Standing Straddle Pose

1 mins Twisted Cross (R)

90 secs Side Hip and Quad Stretch (R)

1 mins Twisted Cross (L)

90 secs Side Hip and Quad Stretch (L)

1 min Wide stance Down Dog

feet slightly wider than your hips

2 mins Frog Pose

2 mins Seated Straddle Pose

2 mins Corpse Pose (Savasana)