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
5 Rounds for Time
750m Row
45 secs Recovery Machine
300m Row
Rest 3 mins between each round.
Run Option
3 rounds for quality of:
100 m A-Skip,
12 L/12 R Leg Swings
50m Walking Toe Touch
50m Hip Opener
5 Rounds for Time
500m Weight Vest Run, 20/14 lbs
500m Run
Rest 3 mins between each round.
Goal:
Work to keep both 500 m intervals the same pace if not faster on the unvested portion even though it will be fatigued. The main priority of this piece will be consistency across all 5 rounds in timing.
Accessory Work
3 Rounds for Quality
8 L/8 R Kettlebell Goblet Bulgarian Split Squats, pick load
8 L/8 R Weighted Cossack Squats, pick load
20 Banded Leg Extensions
MobWOD
1 min Dragon Pose (R)
1 min Lizard Pose (R)
1 min Saddle Archer (R above the head, L under)
1 min Dragon Pose (L)
1 min Lizard Pose (L)
1 min Saddle Archer (L above the head, R under)
1 min Puppy Dog Pose Center Hold
90 secs Half Saddle Pose (R)
90 secs Half Saddle Pose (L)
1 min L- Sit Forward Fold
1 min Reverse Corpse Pose (Advasana)
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