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
7 rounds for time of:
18/14 Row Calories
Rest 30 secs
10 Row Calories
Rest 30 secs
18/14 Row Calories
Rest 2 mins
Bike
Bike Erg or Assault Bike:
1x 35 mins
Complete as 5 rounds of:
2 mins- easy warm-up pace
1 min- standing effort (damper 10/8)
1 min- moderate effort
1 min- standing effort (damper 10/8)
2 mins- 10 km pace
Accessory Work
3 rounds for quality of:
10 Strict Pull-ups
12 L/12 R Banded Single Arm Lat Pull Downs
8 Barbell Bent Over Rows, pick load
MobWOD
2 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 Prone Chest Opener (R)
1 min Seal Pose
1 min Twisted Cross (L)
1 min Prone Chest Opener (L)
1 min Wide stance Down Dog
feet slightly wider than your hips
2 mins Frog Pose
3 mins Seated Straddle Pose
2 mins Corpse Pose (Savasana)
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