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
Row
Each for time:
800m Row
Rest 1 min
400m Row
Rest 1 min
200m Row
Rest 1:30 min
1000m Row
Rest 5 min
800m Row
Rest 1 min
400m Row
Rest 1 min
200m Row
Rest 1:30 min
1000m Row
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
5 mins on / 1 min off
4 mins on / 1:30 mins off
3 mins on / 2 mins off
2 mins on / 2 mins off
1 min on / 2:30 mins off
1 min on / 2:30 mins off
2 mins on / 2 mins off
3 mins on / 1:30 mins off
4 mins on / 1 min off
5 mins on / DONE
Pacing:
5 mins- 10 km pace
4 mins- 8 km pace
3 mins- 5 km pace
2 mins- 3 km pace
1 min- 1 km pace
Focus directly on today's paces and try to stay right on.
Accessory Work
I. TABATA 4 x 1 min ON / 30s OFF
1st Alternating V-up
2nd Strict Toes-to-bar
3rd Hollow Rocks
MobWOD
90 sec Lizard Pose (L)
90 sec Lizard Pose (R)
1 min Seal Pose
90 secs Saddle Pose
2 min Double Pigeon Pose (Right leg on top)
2 min Double Pigeon (Left leg on top)
90 secs Twisted Cross (L)
30 sec Prone Chest Opener (L)
90 secs Twisted Cross (R)
30 sec Prone Chest Opener (L)
2 min 30 sec Reverse Corpse Pose (Advasana)
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