Warm Up
10 Leg Swing (10 front to back + 10 Side to side)
10 Alternating Knee Hug and Ankle Grab
10 Forward Lunges
10 Inchworm Push up with Up and Down Dog
Active Recovery
For Time
50 - 40 - 30 - 20 - 10
Ski Erg / Row
Air Bike
Accessory Work
3 Rounds for Quality
1 min Pull-up Bar Dead Hang,
15 Barbell Bent Over Rows, pick load
20 Banded Lat Pull Downs
10 Banded Face Pulls
MobWOD
1 min Saddle Pose
2 mins Standing Straddle Pose
1 mins Twisted Cross (R)
90 secs Side Hip and Quad Stretch (R)
1 mins Twisted Cross (L)
90 secs Side Hip and Quad Stretch (L)
1 min Wide stance Down Dog
feet slightly wider than your hips
2 mins Frog Pose
2 mins Seated Straddle Pose
2 mins Corpse Pose (Savasana)
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