Thursday 12.5.19

Check out our apparel link!! If you want anything ordered before Christmas, the order needs to be placed by Friday morning.

Recovery Day:

GROUP PREP:

10 Pass Throughs

10 Scap Retractions

5 Kip Swings

3 Pull-ups (or a variation)

10 Push-up plus (scap retraction)

STRENGTH:

Push-ups

3 sets of 5-10

Pull-Ups (strict or kipping)

3 sets of 5-10

*if you do not have strict pull-ups, do a variation or banded pull downs

WOD:

For Quality, NOT for Time

20 Rounds of Cardio:

Choosing whatever cardio you would like, in any order that you like, to complete 20 total movements/rounds:

15/12 Calorie Row

15/12 Calorie Bike Erg

15/12 Ski Erg

150m Runner

(Example: I do a row, a bike, another row, a run, a ski, another run – this would equal 6 rounds)

MOBILITY:

Upper Body: 1 min each

1. Puppy Pose

2. Shoulder to Floor

3. Wrist Stretches

Lower Body: 1 min each

1. Couch Stretch

2. Pigeon Pose

3. Butterfly

4. Pike (forward fold – grab your toes)

5. Straddle

6. Kneeling Split (on all fours, bring knees apart and come on to elbows, press back slightly)

**Rx today is earned by completing the MOBILITY**