1. W-U (0-14’)
A. STRETCHING 5’
- WORLDS’ GREATEST STRETCH
- PUPPY DOG
- PIGEON
B. AMRAP 5’
10 TALL PLANK HIP CIRCLES
10 HIP 90/90 ROTATION
10 ALT LUNGE STRETCHES
5/5 SL RDL @NO WEIGHT
C. EMOM 4’
40” ROW @EASY
2. WOD_FOR TIME _@SUSTAINABLE PACE (17-47’) TC:30’
BUY-IN:
30/30 STANDING LEG LIFTS
30 HOLLOW ROCKS
THEN 5RFT:
500/400M ROW
1’ PLANK
15 DB RDL (2DB)
CASH-OUT:
30/30 STANDING LEG LIFTS
30 HOLLOW ROCKS
3. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ SEAL
2’ SEATED STRADDLE
1’ DOWN DOG
2’ MID BACK SMR