Apr 2

Workout of the day

WOD #2

“Option 2: No Equipment ”

A) Flow Warm Up: 6-8 RFQ 1 min Prisoner High Knee March 1 min Side Plank (30 sec on each side) 1 min Jefferson Curl w/broomstick or object of choice 1 min Quad Crawl (30 sec forward/30 sec backward) B) 15-20 min Steady State Conditioning - Walk/Run/Bike/Row etc (whatever you have access to) - Goal is not how fast or far you can go, just move blood around and get a good sweat - Pace should be something you could hold for around 60 min, should be able to hold a conversation without gasping for air C) Mobility: 1 set 2-3 min Low Dragon (each side) 2-3 Sets 45-60 sec Reverse Plank Bridge 2-3 Set 1 min Heel Sit

Whiteboard Briefing: https://youtu.be/YF-Bw9dYkqQ Video Demos: - Jefferson Curl https://youtu.be/y6to8vVomSU - Quadruped Crawl https://youtu.be/OA23BcPrFxM backwards https://youtu.be/yTDvSXmwH2k - Low Dragon https://youtu.be/YhEi37VQqZ4 - Reverse Plank Bridge https://youtu.be/hW4cbpEaVG0 - Heel Sit https://youtu.be/L7Heh_aKPcI

WOD

“Option 1: Equipment WOD”

A) Flow Warm Up: 6-8 RFQ 1 min Prisoner High Knee March 1 min Side Plank (30 sec on each side) 1 min KB/DB Jefferson Curl (light) 1 min Quad Crawl (30 sec forward/30 sec backward) B) 15-20 min Steady State Conditioning - Walk/Run/Bike/Row etc (whatever you have access to) - Goal is not how fast or far you can go, just move blood around and get a good sweat - Pace should be something you could hold for around 60 min, should be able to hold a conversation without gasping for air C) Mobility: 1 set 2-3 min Low Dragon (each side) 2-3 Sets 8/arm KB Arm Bar Stretch (light weight, can use DB also) 2-3 Sets 1 min Weighted Ankle Stretch (each side)

Whiteboard Briefing: https://youtu.be/YF-Bw9dYkqQ Video Demos: - Jefferson Curl https://youtu.be/y6to8vVomSU - Quadruped Crawl https://youtu.be/OA23BcPrFxM backwards https://youtu.be/yTDvSXmwH2k - Low Dragon https://youtu.be/YhEi37VQqZ4 - KB Arm Bar Stretch https://youtu.be/gFUR0DhcX7Q - Weighted Ankle Stretch https://youtu.be/2uAKlT9SGIw

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