WARM UP – MOBILITY
Dynamic upper and lower body warm-ups
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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)
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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
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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)
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Option 2:
Run 3km
Rest 3 min
Run 2km
Rest 3 min
Run 1 km
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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
