MOBILITY
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Medball Thoracic Opener – 2 Sets of 1:00 (Video)
Banded Shoulder Distraction – 1:00 Each Side (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)
ACTIVATION
500 Meter Easy Row, into:
2 Rounds:
3 Spiderman and Reach, each leg (Video)
5 Sit-Ups
3 Walkouts (Video)
5 Sit-Ups
1 Round, at moderate intensity. Goal is to feel the transitions out.
3 Kettlebell Swings
3 Burpees
3 Kettlebell Swings
3 Box Jumps
Rest 1:00
1 Round, building in intensity
3 Kettlebell Swings (working weight for today)
3 Burpees
3 Kettlebell Swings (working weight for today)
3 Box Jumps
WOD
AMRAP 9:
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)