Monday, February 10
If you do not change direction, you may end up where you are heading.
Warm-up
AMRAP 9’, easy pace
45 seconds of rowing, jogging or biking (increase pace each round)
20 seconds of lunge steps (forward/side)
8 Kettlebell russian swings, light load
6 Kettlebell bent over rows, L-arm (light load)
6 Kettlebell bent over rows, R-arm (light load)
20-30 seconds of rest
Strength/Skill
4 RFQ:
15-20 GHD Sit-Ups (25 Med Ball Sit-Ups)
6-8 Turkish Get-Ups (3-4/Arm/Round)
WOD
Each for time:
Row: 3x 1000 m
Rest as needed between efforts.
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Frog Stretch
Hold 1-2 minutes.