Habit of the Week
Talk to 3 People This Week About Your Wellness Journey
Warm up
400m Run
2x
- 10 Shoulder CIrcles
- 7 V-Rolls
- 10 Samson Lunges
- 7 Scap Push Ups
Activation 2 rounds:
1 Arm Suitcase Deadlift: x 10 each arm @ light weight (Video )
Standing Straight Leg Hold: 2 x 10 seconds each leg (Video )
Alternating Push Up Shoulder Tap: x 10 each arm Video
WOD
“Third Times A Charm”
3 Rounds For Time
- 1 Set of Stairs
- 25 Goblet Squats
- 10 Push Ups
- 10 Burpees
Rest 2 Min. After Each Round
Post Recovery/Strength
Warm up 3 rounds: Core Focused
Horizontal GHD Hold: 3-5 breaths OR Prone Superman Hold: 3-5 seconds (Video )
Bent Knee Hollow Body Hold: 3-5 breaths (Video )
Side Plank: 3-5 breath hold on each side (Video )
Strength
Front Rack Box Step Ups: establish an 8-12 rep max for each leg 3 sets (Video )
Sumo Stance Good Morning: x 8 (Video ) with moderate weight.