-Warm Up-


Tabata : Lumberjacks and Farmers!!


Then ...


20 jumping jacks 

40 mountain climbers

20 lunges 

40 hollow flutter kicks 

20 Air Squats 

10 forward leg swings 

10 lateral leg swings 

-WOD- 

 

RECOVERY WORKOUT* 


EMOTM 10


MIN 1 -- AMRAP of 3 Up-Downs + 3 KB Deadlifts 53/35

MIN 2 -- Row or Bike, Ski 


-Rest 3:00-


EMOTM 10


MIN 1 -- AMRAP of 3 Jump Squats + 3 Sit-ups

MIN 2 -- Row or Bike, Ski 


*This recovery effort is to set-up tomorrow's WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling amazing. 


COOL DOWN 

FOR RECOVERY


8:00 Stretching*


4:00 Lower Body, Hips & Hammies

4:00 Upper Body, Lats & Shoulders