GROUP PREP
3 min row
3 min ski/runner
3 min bike
30 sec Pigeon Pose
1 min Straddle Pose
30 sec Couch Pose
STRENGTH
KB Single Leg RDLs
3x5each
DB Bent Flys
3×10
Straight Arm Banded Pull Downs
3×10-20
WOD
Active Recovery
EMOM 20
1st – Bike at Recovery Pace
2nd – 0:30 Side Plank Each Side
3rd – American KBS
4th – Hollow Hold or Accordion Hold (take as few breaks as possible within the minute)
OPTIONAL POST WOD
Accumulate 100 Sit-ups or 60 GHD Sit-ups
3 Max sets Bar or Ring Muscle ups
