Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
Dislocates and Passthroughs
Machine Option
Assault Bike Option:
For Time
5000m Row or Ski
Every 2 mins (Starting at 2:00) complete:
15 / 11 cal Bike
Goal:
The bike effort should be a recovery pace, but with quick transitions to make the most of your time on the ski erg.
Machine Subs:
Can be done on any machine (10 km if using a bike erg).
Rower Option:
4 Rounds
400m Row
Rest 30 secs
200m Row
Rest 1 minute
Rest 5 minute
2 Rounds
800m Row
Rest 30 secs
400m Row
Rest 1 minute
Run Option
3 rounds for quality of:
100 m A-Skip,
12 L/12 R Leg Swings
50m Walking Toe Touch
50m Hip Opener
For Distance
1 x 30 minutes
Accessory Work
I. 3 Rounds for Quality
8 L/8 R Kettlebell Cossack Squats, pick load
20 L/20 R Banded Leg Extensions
L 30 secs/R 30 secs Single Leg Wall Sit
II. TABATA 4 x 20s ON / 10s OFF
1st Hollow Hold
2nd Flutter Kicks
3rd Superman Hold
4th Superman Rocks
MobWOD
1:30 mins Seated Cross Shin Forward Fold (L on top)
2 mins Pigeon (R)
1:30 mins Seated Cross Shin Forward Fold (R on top)
2 mins Pigeon (L)
1 min Seal / Sphynx Pose
2 min Saddle Archer (R)
2 min Saddle Archer (L)
2 mins Reverse Corpse Pose
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