a) WARM UP:
Between posts 1 and end of gym:
- Run there and back peddle back 2 times
- Side shuffle there and back 2 times
- Lunges with twist to post 2
- Slow bear crawl back
Then,
- 5 push ups with 5 sec hold at bottom
- 5 bird dogs
- :45 sec hold wall sit
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b) STRENGTH:
- E1.5MOM – Strict Press 3-3-3-3-3
(Build to a heavy 3 over 5 sets. Increase 5/10# over last week. Rest about 2 min between sets.)
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c) WOD:
“Barbara”
5 rounds (or 25 min time cap)
- 20 Pull ups (scale: full range of motion if using bands, ring rows otherwise)
- 30 Push ups
- 40 Sit ups
- 50 Air squats
Rest 3:00 between rounds
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d) ACCESSORY WORK:
3 rounds:
- 1 min front plank
- 1 min side plank (L)
- 1 min side plank (R)
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e) POST-WOD RECOVERy/MOBILITY:
- 2 min pigeon pose per side
- 2 min quad/adductor roll
- 2 min T spine roll
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