Girl and horse, reunited.
Buy-in
Warmup (10’)
Skill (5’)
Pose drills:
- Balance and switch every 10 seconds.
- 3 x 10 forward hops.
- 3 x 10 forward lunges (pull one foot.)
- 3 x 20 leg pulls with back to a wall.
Strength (10’)
3 rounds of
- Max reps of pushups
- rest 2 minutes
Post reps/rounds to comments
WOD
Pick one of the following:
- Swim: 2 – 5 x 200 w/ 90sec rest
- Bike: 2 – 6 x 2M w/ 2 min spin/rest between
- Run: 2 – 5 x 800m w/ 3 min rest
Time limit: 20 minutes
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 263/365: Improving the Bottom Position of Your Squat, Loaded Happy Baby
Watch the video!
Test: Happy Baby
- Foot on box, grab foot, load butt back, chest down below knee, move around. Try moving laterally. use a band bias if you have it.
- on box, ball under top of hamstring, knee out peel tendons off the bone!
CW: each 3220m interval:
ReplyDelete8:34
6:40
7:02
7:23
8:26
6:12
1st interval had a hill climb and to boot, i stopped for a grandmother that was beebing her horn (not at me as it turns out.)
I missed the rest and did the 2nd interval uninterrupted. I can't remember why # 5 was long, but I think I stopped for something. I think #4 was up the hill again.
Push-ups: 11, 8, 6.