Warm-up:
- 30 Air Squats
- 30 Weighted Overhead Walking Lunges (45/25 plate)
- 30 Weighted Overhead Walking Lunges (45/25 plate)
- 20 SLOW Inchworm Pushups
- 5-7mins individual focus areas as desired
- 5-7mins individual focus areas as desired
WOD:
For Time:
- Row 3 x 1K
- Rest 3 minutes between attempts
Row Technique Video - https://youtu.be/nGD0CTE1Ylk
Post time for each attempt to Comments
- Row 3 x 1K
- Rest 3 minutes between attempts
Row Technique Video - https://youtu.be/nGD0CTE1Ylk
Post time for each attempt to Comments
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!