WARM UP – MOBILITY

Dynamic upper and lower body warm-ups

Stretches:

Down dog (shoulder and ankle focused)

Childs pose w/ side stretch (move hands to the R&L)

Forearm stretches

Kneeling ankle/calf stretch (weighted if possible)

2 rounds:

6-8 Pike/down dog HSPU progressions

8-12 Narrow stance air squats

20 lateral line jumps/hops

10-15s Handstand hold / HS shrugs

WOD A

TIGER KING

Complete 5 rounds for time:

8 Strict Handstand push-ups

16 Alternating pistols

32 Lateral jumps over 8-10″ object

See video in private FB group for demonstrations and scaling options.

WOD B

Running endurance:

Option 1: Complete 6-8 rounds at a consistent effort: (24-32min)

Run 90s @ easy/steady pace

Run 90s @ hard/fast pace

Rest / Walk 1 min

(or this could be completed on any cardio machine of your choosing)

Option 2:

Run 3km

Rest 3 min

Run 2km

Rest 3 min

Run 1 km

Increase your pace/km on each interval

Your 3km pace should be faster than your 5km from last week.

If you don’t have GPS app, use a time domain like 12-15min / 8-10min / 3-4min efforts

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