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
7 Rounds
400m Row
Rest 30 secs
200m Row
Rest 1:30
Run Option
Time Trial
8000m Run
Core
3 Rounds
12 Alternating Leg Raises Over Parallette
1 min. Weighted Plank Hold, pick load
max effort Hanging L-Sit Hold
MobWOD
2 mins Standing Forward Fold
90 sec Supine Half Split (L)
1 min Reclined Big Toe Pose Same Side (L)
1 min Supine Straight Leg Twist (L)
90 sec Supine Half Split (R)
1 min Reclined Big Toe Pose Same Side (R)
1 min Supine Straight Leg Twist (R)
1 min Bound Angle
1 min Seated Cross Shin Archer (L)
1 min Seated Cross Shin Archer (R)
1 min Seated Single Leg Forward Fold (L)
1 min Seated Single Leg Forward Fold (R)
2 mins Reverse Corpse Pose (Advasana)
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