WOD
Warm-up
2 Sets
5 Plank to Downward Dog
10 Alt Push-up to Pike Toe Touch
5e/side Half Kneeling KB Windmill
5e/side KB Turkish Sit-up
Plank to Downward Dog: https://www.youtube.com/watch?v=0jIZ5HhfyoY
Strength
4 Sets
12 Glute Bridge DB Bench Press
16 Alt KB Gorilla Row
100′ Dual KB Front Rack Carry
(1) https://www.youtube.com/watch?v=CyHxva5XYYY
(3) https://www.youtube.com/watch?v=H5SvCASqrgY
Conditioning
For Time (10 Minute Cap):
400m Run
5 Rounds of Cindy | 10 Rounds of Cindy
400m Run
Mobility
Spend 1 Minute on each position/stretch:
- Child’s Pose w/ Reach
- Thread the Needle
- Scorpion Twist
- Pigeon Stretch
- Kneeling Stretch