WOD
Skill
Dynamic Warm-up
10 Minutes to work on Headstand Hold/Leg Lifts or Rope Climb technique.
Strength
Deadlift: 3 Sets of 4 @ 70%
then…
3 Sets of:
15 DB Romanian Deadlift
15 DB Skull Crushers
12 Abwheel Rollout
Conditioning
Choose one from the following options:
1-Mile Run
5k Bike
2k Row
These are not meant to be an all our sprint or max effort. Casual sustained pace throughout the whole distance. “Recovery”
Mobility
(Optional)
1 Minute of each of the following movements/stretches (8 Minutes Total):
(1) Armbar Stretch (30sec per side)
(2) Thread the Needle (30sec per side)
(3) Downward Dog + Cobra Transitions
(4) Child’s Pose (arms reaching Left/Right)*
(5) Pigeon Stretch*
(6) Corpse Pose/Savasana
*1 Minute per side