Thursday 8.11.22

by Spearfishyoga

WARMUP

3 min cardio

5 min foam roll

1 min each: seated forward fold, straddle, quad stretch, banded shoulder distraction, t stretch on wall

STRENGTH

Single Leg KB RDLs

3×10

Reverse Grip Bent BB Rows

3×10

Plank (or handstand hold)

1 min x 3

WOD

3 min Bike

3 min Ski/Row

30 Sit-ups

2 min Bike

2 min Ski/Row

20 Sit-ups

1 min Bike

1 min Ski/Row

1 min hollow hold

**Feel free to sub a run for any of the cardio. 600m, 400m, 200m

OPTIONAL POST WOD

400m sandbag run x 2

Rest 1 min between efforts