THURSDAY 3-7-19

 

 

 

 

 

Warm Up

 

CASH IN 1RNFT

400m run

10/10 Leg Swings

10/10 hip openers

1-3 rope progression

2RNFT

10 SUPERMAN
10/10 Step ups
10/10 Spiderman lunges
10/10 Cossack Squat
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).

 

 

PARTNER WOD FOR 30 minutes

PARTNER 1) 400m Run

PARTNER 2 completes(while P1 is running)

1 rope climb

5 Box Jumps 30/24

10 jumping Lunges

15 Hallow Rock

 

 

 

 

 

 

 

 

 

 

 

STRETCH SEQUENCE

2 Sets Each Leg:
1:00/1:00 Banded supine hamstring stretch
1:00/1:00 Cross body banded stretch
1:00/1:00 Open hip banded stretch

2 Sets:
0:30 Butchers block stretch
0:30 Left side butchers block stretch
0:30 Right side butchers block stretch
0:30 Banded shoulder extension stretch

 

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