Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
Warm-up
4 Slow Rounds:
200m Run
10ft HS Walk
(add 10′ to your handstand walk each round)
(scale HS walk to 10, 20, 30, and 40sec handstand or plank hold as needed)
MetCon
15 Rounds:
1min. Max Calorie Row
1min. Rest
(RX+ assault bike calories)
Strength/Skill
Make up a lift you missed earlier in the week
A. T&G Deadlift 4x3 @60-80%, 1x3 @87.5%
B. Alternating EMOM for 12min., Even: 2 Push Jerks @85% Odd: 10 Box Jumps, 24/20"
C. Squat Snatch 5x3 @60-90%
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Competitors (Active Rest Day)
1. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)
2. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)
3. 40+ Minute ROMWOD
https://romwod.com/
