Athletes Camp WOD: April 8, 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 Regular Good mornings

---

Active Recover

Every 5 mins for 8 sets

300m Run

Alternative 50 Double Unders

20 / 15 cal Row

Alternative 20 American Swings

15 / 10 Assault Bike Calories

Alternative 15 Jump over Bench

Note: Remaining time is rest

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

For Distance

1 x 45 minutes Run / Row / Bike

---

Mobility Work

Play video while doing mobility work

1 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 Twisted Cross (L)

1 min Prone Chest Opener (R)

1 min Prone Chest Opener (L)

1 min Thread the Needle Arms (R)

1 min Thread the Needle Arms (L)

1 min Puppy Dog Pose

2 minutes Supine Pigeon Pose (R)

2 minutes Supine Pigeon Pose (L)

1 mins Frog Pose

2 mins Corpse Pose (Savasana)