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WARM-UP
1) Cardio Warm-Up: Jumping Jacks, 20 reps & Burpees, 10 reps – 3X’s
2) Leg Swings & Arm Circles, 15-20 reps each
3) Walk Outs, 5-10 reps
ACTIVE MOBILITY
1) Spider Stretch
2) Frog Stretch
3) Sun Dial Stretch (pec stretch)
4) Low Back Press-Ups
AT-HOME WOD: Perform the following for time: 50 – 40 – 30 – 20 – 10 reps of…
- Push Back Lunges (split reps between R/L)
- Push-Ups
- Sit-Ups
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Tabata Superman’s, 20s On/10s Off – 8X’s
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)