Warmup: 15 minutes easy: Row 100 m Bear crawl with medicine ball roll Inchworm with push-up x 5 Crab stretch + crab walk Ski 100 m Strength: 10 minutes: Negative Pushups 6 reps @ 40X1 12 tiger walks with bands (scapular protractions and retraction exercise) WOD: 4 rounds: Row 200m
Warmup: Minutes 1-3: High knees on the spot x 10 seconds Inchworm with push-up x 3 Minutes 3-6: 10 groiners (2nd round): 10 groiners w elbow to floor (3rd round) 10 groiners with elbow to floor and twist to ceiling Minutes 6-9: 30 seconds Glute Bridges 30 seconds Glute bridge
Warmup: 3 rounds: 2 minutes ski/row 10 active shoulders 10 beat swings EMOM x 10: 3-10 Kipping Pullups 30 seconds skipping practice WOD: 1000 m row 5 rounds: 10 jumping pull-ups 5 hand release pushups 1000 m row
Warmup: Running Drills including change direction sprint work! 2 rounds: – Movement Prep: Front rack stretch x 30 seconds / band Ankle stretch x 10 / side Lunge quad stretch x 30 seconds / side 1 arm dumbbell thruster x 5/side (light) (2 rounds:) EMOM X 16: 30 seconds shuttle
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