Habit of the Week
Spend 30 Min. Outside 3 times/week
Warm up
Pay your Burpee penalties-
2x
- 10 Shoulder PT
- 7 V-Rolls
2 Lines
- High Knees
- Fanny Whackers
- Samson Lunges
Activation
Groiners: x 10 (Video )
1 Arm Shoulder Press: 8-12 rep Video
1 Arm Overhead Carry: 50 -100 meters per arm (Video ) Moderate weight
WOD
“The ½ Murph” (35 Min. Cap)
10 Rounds
Start: Park Central and back to Stairs
- 5 KB Swings
- 10 Push Ups
- 15 Air Squats
End: Stairs to Park Central and back
Post Recovery/Strength
Warm Up 3 rounds
Lateral Box Step Ups: x 5 as high as possible (Video )
Sumo Stance Good Morning: x 8 (Video )
Plank to Down Dog 10 x Video
Strength/Skill - slow quality pace.
Eccentric Ankle Dorsiflexion: 3 x 8 each leg (Video )
1 Arm Waiters Squat: x 10 each arm (Video )