6pm 1. 27.21
20 Hindu Squats
10 Rocking Push-Ups
10 Down Dog Calf Climbers
10 Scapular Retractions
1 mile run or 2km row/ski/bike into:
Weighted Get-up to Step-up
Out with: 1 mile run or 2km/ski/bike
Midline: Alternate between 10 slow glute bridges and 10 crosstouch dead bugs x 3 rounds. End with 60 seconds belly breathing – lying on back knees up, hugged to chest.
Basic Stretch Routine: Down Dog to dragon/pigeon/thread the needle/child’s pose
WOD Notes: Home Gym options: Run = 2 mins fast cross crawls, 2 mins skipping, 2 mins squat thrusts, 2 mins boxing jabs. Pull-ups = 2x odd object row or plank up downs reps: 20-18-16 etc. Weighted get-up to weighted lunge if not object to step up to. In gym, select object for get up/step that provides a challenging 10 reps. Low cardio gym option = 8 min EMOM 5 strict press in place of run – choose one weighted movement to buy-in and one to buy-out.
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