Warm up
2 minute emom of 10 nose breathing one nostril recovering burpees
Rest 1 minute
2 minute emom of 14 nose breathing one nostril recovering burpees
Rest 1 minute
2 minute emom of 10 nose breathing one nostril recovering burpees
Rest 1 minute
2 minute emom of 16 nose breathing one nostril recovering burpees
Mobility
A) partner 12k row
Switch every 4 minutes. During 4 min rest period athlete must do 40 double unders and 15 reverse hypers. Don’t add to this it’s just active recovery to get us to recover while moving.
B) class
C) 5 x
1 min d ball bear hug 100/70 + 50′ hsw
Rest 2-3 minutes between sets. Use the rest to let heart rate get back under control and your midline to fully recover. Don’t start new sets breathing hard
D) weakness