Tuesday 1.26.21

by Spearfishyoga

GROUP PREP
2:00 Easy on Any Machine & 1 Jump Rope
…into:
2 Rounds for Quality:
100m Hard Row
25’ Walking Lunge
25’ Bear Crawl
10 Alternating Cossack Squats

STRENGTH

3 Sets:
10 Double Dumbbell Bulgarian Split Squats (5 Each Leg)

10 Pistol Squats (5 Each leg) – scale to Reverse Lunge

30 sec Single DB Weighted Glute Bridge Hold

WOD

1,500m Row
100 Double Unders
50/40 Calorie Bike
100 Double Unders
1,500m Row

MOBILITY

  1. Pigeon Stretch – 1:00/side
  2. Standing Quad Stretch – 0:30/side
  3. Couch Stretch – 0:45/side

OPTIONAL POST WOD

Accumulate:

50’ Handstand Walk or 1 min hold or 1 min plank

1 min Ring L sit