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
For Distance
4 sets 9 minutes Row
Rest 1 min between each effort.
Complete each 9 mins as:
4 mins- 10 km pace
1 min- 2 km pace
4 mins- 5 km pace
Accessory Work
3 Rounds for Quality
15 Back Extensions
8 L/8 R Single Leg Kettlebell Romanian Deadlifts, pick load
8 L/8 R Goblet Cursty Lunges, pick load
MobWOD
1 minute Tall Saddle Pose
90 seconds Thread the Needle Arms (R)
90 seconds Thread the Needle Arms (L)
2 minutes Lizard Pose (R)
2 minutes Lizard Pose (L)
1 minute Double Flat Thread the Needle (R)
1 minute Double Flat Thread the Needle (L)
2 minutes Supine Pigeon Pose (R)
2 minutes Supine Pigeon Pose (L)
2 minutes Corpse Pose (Savasana)
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