Warm Up
3 rounds of:
Ski Erg or Row, 1 min (30 secs moderate/20 secs slow/10 secs fast)
-- then --
2 rounds of:
8 Tall Jerks
10 Jump Squats
8 L/8 R Cossack Squats
Rowing
Each for time:
Row: 10x 250 m
Rest 1:30 between efforts.
Bike
AMRAP 40
30/22 Assault Bike Calories
10/8 Assault Bike Calories- full recovery pace
15/11 Assault Bike Calories- hard effort
12/9 Assault Bike Calories- full recovery pace
Core
3 rounds of:
15 Med Ball GHD Sit-ups, 20/14 lbs
L 50 ft/R 50 ft Suitcase Carry, pick load
max effort Bar Hang L-Sit Hold
Alternative High Plank Hold
MobWOD
1 minute Seated Cross Shin (Left shin on top of right)
1 minute Seated Cross Shin (Right shin on top of right)
1 minute Bound Angle
90 seconds Puppy Dog Pose Center Hold
2 minute Kneeling Split / Frog Pose
90 seconds Double Flat Thread the Needle (R)
90 seconds Double Flat Thread the Needle (L)
2 minute Seated Straddle Stretch
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