WOD: July 5, 2022

FULL BODY ENDURANCE / CONDITIONING

WORKOUT

CIRCUIT 1 – 4 Rounds

Row (500m) or Run (400m)
DB Thruster x 10 (Medium)

CIRCUIT 2 – 4 Rounds
No rest between exercises. 60-90 seconds rest in between rounds.

Front Rack Carry x 30 sec (Heavy)
Band Pull Throughs x 25
Seated Single Leg Band Curl x 25 (each side)
Calf Raises x 25

WARM UP

2 Minute Row, Bike or Jump Rope
Lunge to Scaption x 10 (each side)
Band Pass Throughs x 15
Band Pull Aparts x 15
Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
Plank Shoulder Taps x 30 sec

DECOMPRESSION

Child’s Pose with Reach x 30 seconds (each side)
Band Hamstring Stretch x 60 seconds (each side)
Pigeon Stretch x 60 seconds (each side)
Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.

StretchWOD – FULL BODY

20 minute daily stretch routine. Do not do this in conjunction with your daily workout. Perform your StretchWOD ideally first thing in the morning or before bed at night.

Puppy Dog

3 minute hold. Upper back, shoulders.

Seated Forward Fold

3 minute hold. Lower back, hamstrings.

Seated Straddle

3 minute hold. Groin, lower back, hamstrings.

Frog

3 minute hold. Groin, hips.

Thread the Needle

3 minute hold, each side. Upper back, shoulders.

Parasympathetic Breathing

5 minutes.