Warm Up
10 Dislocates & Pass Throughs
Active Recovery
Rower / Ski Erg Option
5 sets
50 / 40 calories
Rest 1:30 mins between set.
--Rest 5 mins--
5 sets
30 / 24 calories
Rest 1:30 mins between set.
Goal:
Play this session by feel. If you are beat up and need to move at more of a recovery pace that's fine! If you feel good and want to push the pace- try for negative splits on your rounds so you can ramp up intensity over the course of all 10.
Run
Warm Up
100m A Skips
12 Leg Swings
50m Hip Openers
For Distance
1 x 40 mins Run
Core
4 Rounds
10 Hollow Rocks
20 Mountain Climbers
max effort Hanging L-Sit Hold
MobWOD
Play video while doing mobility work
1 mins Standing Straddle Pose
90 sec Lizard Pose (R)
90 sec Lizard Pose (L)
1 min Seal Pose
1 mins Twisted Cross (R)
1 min Twisted Cross (L)
1 min Prone Chest Opener (R)
1 min Prone Chest Opener (L)
1 min Thread the Needle Arms (R)
1 min Thread the Needle Arms (L)
1 min Puppy Dog Pose
2 minutes Supine Pigeon Pose (R)
2 minutes Supine Pigeon Pose (L)
1 mins Frog Pose
2 mins Corpse Pose (Savasana)
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