WOD: July 13, 2022

ACTIVE RECOVERY

CARDIO/CORE/MOBILITY

3-4 Rounds. Perform as a circuit. No rest in between movements and no rest in between sets.

800m Row or Jog (6-7 RPE)
Windmill Med Ball Slams x 10 (each side)
Single Leg Band RDL x 10 (each side)
Jump Rope x 60 sec
Band Pull-apart x 30
Lateral Band Walk x 20 (each direction)
Plank Up / Downs x 30 sec

Finish the workout with a 5-10 minute Parasympathetic Breathing session.

RPE = Rate of Perceived Exertion. For reference sake, a “1” would be stationary and a “10” would be all out.

StretchWOD – UPPER + LOWER 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.

Child Pose

3 minute hold. Back, quads.

Twisted Cross

2 minute hold, each side. Shoulders, spine, chest.

Frog

3 minute hold, each side. Groin, hips.

Seated Straddle Lift Overs

2 minute movement, each side. Groin, lower back, hamstrings.

Parasympathetic Breathing

5 minutes.