02.15.2021

WARM-UP

1) Cardio Warm-Up: Jumping Jacks, 20 reps & Burpees, 10 reps – 3X’s

2) Leg Swings & Arm Circles, 15-20 reps each

3) Walk Outs, 5-10 reps

ACTIVE MOBILITY

1) Spider Stretch

2) Frog Stretch

3) Sun Dial Stretch (pec stretch)

4) Low Back Press-Ups

AT-HOME WOD: Perform the following for time: 50 – 40 – 30 – 20 – 10 reps of…

- Push Back Lunges (split reps between R/L)

- Push-Ups

- Sit-Ups

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Tabata Superman’s, 20s On/10s Off – 8X’s

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)