Athletes Camp Rest Day: March 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

Erg Version

3 sets x EMOM 12

1st high effort, 24 SPM

2nd Recover

3rd high effort, 28 SPM

Rest 3 mins after each set

AirBike Version

3 sets x EMOM 12

1st high effort, 55 SPM

2nd Recover

3rd high effort, 60 SPM

Rest 3 mins after each set

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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

7 Rounds

600m Run

Rest as needed between sets

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Core

Every 30 sec x 15 minutes

10 x 10 reps GHD Sit Ups

Alternative Straight Leg Sit Ups

Rest 2 -3 minutes

10 x 10 secs Back Extension Hold

Alternative Superman Hold

Rest 2 -3 minutes

10 x 15 secs Hollow Hold

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Mobility Work

Play video while doing mobility work

Total Time: 15 minutes

4 mins Fragon (L)

4 mins Fragon (R)

2 mins Lizard Pose (L)

2 mins Lizard Pose (R)

90 secs Twisted Cross (L)

90 secs Twisted Cross (R)

4 mins Seated Straddle

4 mins Corpse Pose (Savasana)