WOD Friday 22/5/20

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WOD Friday 22/5/20

WARMUP:
6 mins:
10 Hip Rotate & Lift
5 x rollover to straddle
10 x Sgl Leg Alternating RDLs

METCON:
AMRAP 15: (DB/KB/Sandbag etc)
2 Hands to Elbows
2 OA Bent Over Rows /Arm
2 Turkish Get-ups
2 Weighted Glute Bridges
4s, 6s, 8s, 10s, etc……

ACT:
Hands to Elbows on Knees
DBL arm bent over row
BW Half TGU
BW Glute Bridges

COOLDOWN:
1. Thoracic Wall Stretch : 2 Minute Hold
2. Floor Pec Stretch: 1 Minute Each Side
3. Downward Dog: 2 Minute Hold
4. Spiderman Hold: 3 Minutes Each Side
5. Puppy Dog: 2 Minute Hold
6. Pike Stretch: 3 Minute Hold
7. Pigeon Pose: 2 mins /side

1 to 3 Rounds of Wim Hof Breathing (video attached)
https://www.youtube.com/watch?v=LU6Oi80n5J4&t=264s

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