May 21

Workout of days past

WOD

A) Warm Up: 3 RFQ 60 sec RRBJ 10 Leg Swings 10m Ostrich Walk 10m Lunge with Rotation B) Conditioning: 5 Sets 1:40 Conditioning Work 20 sec Rest between sets Then 2 min Rest Then 4 Sets 1:40 Conditioning Work 20 sec Rest *20 min total C) Mobility: 2-3 Sets 1 min/side Low Dragon Stretch 30 sec/side Half Split 30 sec/side Seated Glute Stretch 30 sec/side Quad Stretch

*Take the 20 sec rest in the 5th set before taking the 2 minute rest. Whiteboard Briefing: https://youtu.be/RYmTb1xPgxY

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