Wednesday
Active Recovery/ makeup day! If you did the workouts on Monday and Tuesday, do the active recovery workout at an easy pace. Otherwise, you can use the class to make up one of the workouts you missed.
Baseline
Shoulder mobility with PVC pipe
Thoracic-3
3x
10 wall facing overhead squats
SL March
Inv Toe Touch
High Knees
Butt Kicks
100m run
Active Recovery
800m run
30 sec active hang (keep shoulders down away from ears)
1/1 arm bar
600m run
10 good mornings
10 prying GSQ
400m run
20 dead bugs
1 min plank
This is NOT for time! Focus on breathing, not dying in the heat, and doing your best to keep your HR below the yellow zone.
Durability
Spend the remaining time rolling and stretching!