Striking @6:15

Dynamic Warm-Up – Mobility Prepare  for..

WOD:“Bow and Arrow”
10 min of: 30 sec on 30 off
ME Double Unders
ME Assault Bike (cals)

Switch between the two every other min

–Rest 2 min–

10 min of: 30 sec on 30 sec off
ME HSPU (scale to Pike or Reg)
ME AbMat situps

Switch between the two every other min

 

FLOW-“Earth”
Seated breathing (knees or crossed) + 5 deep, long breaths

Seated Side Reach + 10 breaths (5 each side)

Child’s Pose + 5 breaths

Cat/Cow +  5 breaths

Down Dog + 5 breaths

Pigeon + 5 breaths

Forward fold(flow from pigeon to standing forward fold, to end your stretch, or do forward fold seated for 5 breaths to transition into another round and start “Earth” Flow again, time permitting)


Strongman:
Find max weighted push-ups w/weighted vest +45/25

Then

20min EMOM of:

Odd Max pushups x:30@weighted vest

Even Max walking lunges x:30@weighted vest

 

Leave a Reply

Your email address will not be published.