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
5 Rounds for Time
20 / 15 cal Machine
Rest 1 min.
10 / 8 cal Machine
Rest 3 mins.
Run Option
3 rounds for quality of:
100 m A-Skip,
12 L/12 R Leg Swings
50m Walking Toe Touch
50m Hip Opener
For Time
7 x 500m
Rest 1 mins between efforts.
Accessory Work
3 Rounds
10 L/10 R Goblet Bulgarian Split Squats, pick load
20 Alternating Jumping Lunges (Bodyweight)
max effort Wall Sit
MobWOD
1 min Tall Saddle Pose
with 5 sec inhale & 5 sec exhale
1 minute cat & cow
1 minute Puppy dog pose center
1 minute puppy dog pose (Right)
1 minute puppy dog pose (Left)
90 seconds Scorpion Pose (Right)
90 seconds Scorpion Pose (Left)
1 minute Seal Pose
2 minute Pigeon Pose (Right)
2 minute Pigeon Pose (Left)
1 minute Downward Dog Ankle Stretch
2 minute Seated Shoulder Extension Stretch
2 minute Reclining Bound Angle
2 minute Corpse Pose
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