22
Mar
Endurance WOD 3.22.15
Warm up
5-25m sprints
10 scorpions (5 each side)
10 windshield wipers
10 single leg stands (off box)
samson stretch
10 hollow rocks
frog sit (ankle pivot)
5 inchworms/2 push up
Mobility
ankle/hamstring/glute/lower back
Side lunges (point toe)
cat/cow
superman hold (30s) x 3
warrior pose
hamstring/glute stretch
treee pose
Skill work/METCON
Run 2mile/3000m row
–Glute Activiation Warm up–
Dead lift
10x 50% of One RM
5 – 5 – 3 – 3 – 3- 1 – 1
Cool Down run/row/bike