04.11.21

PART A
core strength
3 rounds for quality of:
20 Mountain Climbers – sliders
Single Leg Glute Bridge Hold, L 30 secs/R 30 secs
20 Russian Twists
Side Plank pulses L 30 secs/R 30 secs
Rest 1 min

PART B
wod
5 rounds, each round for time, of:
20 GHD Sit-ups/ 25 AbMat sit-ups
60 mt Farmers Carry, 32/20
75/50 Double Unders or 150 su

Rest 2 mins between each round.

Goal: 3:00-4:00 per round
Time cap: 32:00 total

Hip & Thoracic mobility
Scorpion Stretch, L 1 min/R 1 min
Thread-the-Needle, L 30 secs/R 30 secs
Couch Stretch, L 1 min/R 1 min
Thoracic Windmills L 30 secs/R 30 secs
Barbell Adductor Stretch, 2 mins