WOD
Warm-up/Conditioning
2 Sets
400m Run
20′ Bear Crawl (start at rig)
10 Alt Tripod w/ Overhead Reach
20′ Backwards Bear Crawl
12 Alt Skater Squats
12 Weighted Hanging Leg Tucks
Leg Tucks: https://www.youtube.com/watch?v=X27MEF1U_3U
Strength
3-4 Sets
30sec Hip Extension Hold (weighted, if possible)
100′ Sled Drag
15-20sec Tuck L-Sit on KB
L-Sit: https://www.youtube.com/watch?v=VhqEdeeAyvg
Mobility
Spend 1 Minute on each position/stretch:
- Kneeling Tricep Stretch
- Child’s Pose w/ Reach
- Thread the Needle
- Scorpion Twist
- Pike Stretch
- Pancake Stretch