team wod (you go, i go)
50 rounds
6 push ups
12 sit ups
50 rounds
6 push ups
12 sit ups
wod
every 3 min for 8 rounds
10 burpees
20 air squats
note: every round is a sprint
mobility flow
3 rounds
1 min dragon pose right leg
1 min dragon pose left leg
1 min forward fold
every 3 min for 8 rounds
10 burpees
20 air squats
note: every round is a sprint
mobility flow
3 rounds
1 min dragon pose right leg
1 min dragon pose left leg
1 min forward fold
wod
every 2 min for 8 rounds
12 down ups
me russian swings
core work
4 rounds (for quality)
20 dead bugs
20 alternating v ups
20 sec hollow rocks
every 2 min for 8 rounds
12 down ups
me russian swings
core work
4 rounds (for quality)
20 dead bugs
20 alternating v ups
20 sec hollow rocks
wod
2 rounds
2 km run
note: 3 min rest between rounds.
try to increase your speed in the secound round
mobility flow
2 rounds
2 min lizard pose right leg
2 min lizard pose left leg
2 min frog pose
2 rounds
2 km run
note: 3 min rest between rounds.
try to increase your speed in the secound round
mobility flow
2 rounds
2 min lizard pose right leg
2 min lizard pose left leg
2 min frog pose
