Live on Zoom
Mobility/Activation:
Roll Lacrosse ball/Foam Roller:
Shoulders
Back
Glutes
Quads
10 Shoulder Pass Throughs
10 Around the Worlds
10 Leg Swings (across/side)
10 Alt. Knee Hugs
10 Alt. Quad Openers
10 Alt. High Skips w Punch
10 Alt. Figure Fours
10 Leg Raises
8 Samson Lunge w twist
10 Arm Swings/Shoulder Circles
5 Inch Worms
Ankle Prep:
2 min per side
Warm-up
3 rounds:
5 Push Press
5 Front/Goblet Squats
100 m Run
then:
3 rounds:
5 Thrusters (building weight each round if needed)
100 m Run
WOD
6 Rounds
Solo Option:
In 3:00 min
Run 400 m
Max rep Thrusters (choose a weight you can do at least 15 when fresh)
Rest 1 Min
Partner Option:
If you have a quarantine buddy, you can do this as a partner workout!
23 min AMRAP with a partner
1 Person Runs 200m
1 Person does max rep Thrusters (switch when runner gets back)
rest 1 min together
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