Warm Up
3 Rounds (For Quality)
100m A Skips
12 Leg Swings Each Leg
50m Walking Toe Touches
50m Hip Openers
Machine Option
For Time
6000m Row
Complete as 2 rounds of:
1000 m- 5 km pace
300 m- 2 km pace
200 m- recovery pace
1000 m- 5 km pace +2-3 secs
500 m- 2 km pace
Run Option
10 Rounds
100m SPRINT
Rest 1 - 1:30 mins between round
Accessory Work
3 x 30s ON / 30s OFF
1st Parallette Leg Lift Overs
2nd Alt. Plank Reach Through
3rd Medball Russian Twists
4th Heel Touches
MobWOD
1 minute Bound Angle
1:30 minute Puppy Dog Pose Center Hold
1 minute Lizard Pose (R)
1 minute Lizard Pose (L)
1:30 minutes Kneeling Split / Frog Pose
1 minute Flat Thread the Needle (R)
1 minute Flat Thread the Needle (L)
1:30 minute Seated Straddle Stretch
2 minute Corpse Pose (Savasana)
Comments