Warmup
-wrist series
-20 deficit calf raises
-200m no run
-10 scapular pushups
-10 squat
-10 alternating plank row to wing https://youtu.be/ZBdI5znGgtQ?t=313
-10 side to side squat
-200m run
-6 x 5s descent pushups
-6 inchworms or walkouts https://www.youtube.com/watch?v=R6SMJ-TzgZo
WOD 1: For time (14 min cap)
-800m run
-21 burpees
-400m run
-15 burpees
-200m run
-9 burpees
WOD 2: EMOM one movement per min
-max bent hollow body hold in 60s
-5 cat cow. Focus on elbows straight while moving scapulae. Look up during cow
-max bent hollow body rock in 60 s
– 30 s table pose. Get hips high
– max straddle hollow hold in 60s
-30s rocking table. Get hips high
-max straddle hollow rock in 60s
-30s twisting bear
Then:
-20 deficit calf raises
-10 pike squat
-10 side to side squat
-2 min standing pike”