Thursday 3.17.22

by Spearfishyoga

WARMUP

3 min cardio

10 Air Squats

10 Leg Swings

10 KBS

10 Sit-ups

Then…

3 Position Banded Hamstring Stretch

SHOULDER MAINTENANCE

3×10 of Each

Diagonal Banded Pull Aparts

Banded Pull Aparts

Side Lying Rotator Cuff (small DB)

Straight Arm Banded Pulldowns

WOD

Active Recovery

20 min AMRAP

30-20-10:
Sit-ups
Calorie Bike

200 Meter Farmer’s Carry (50’s/35’s)

30-20-10:
Russian KB Swings
Calorie Row/Ski

200 Meter Farmer’s Carry (50’s/35’s)

**If scaling, scale by calories on the cardio.

STIMULUS

  • Long, sweaty active recovery piece.
  • Your choice on intensity.

OPTIONAL POST WOD

Banded Shoulder Distraction

Lacrosse Ball to Glutes