Warmup:

10 Squat2Stands

10 Thoracic high Fives

10 Alt Toe Touch

10 Pushup2Downward Dog

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

S/S/S:

1:00 Couch Stretch per leg

1:00 Scorpion Stretch per side

1:00 Wall Figure4 Stretch per side

Video courtesy of Limitless PT & Performance.  Quick demo of the Wall Figure-4 stretch.

Getting in a little much-needed mobility prior to our WOD.

WOD:

3 Rounds:

200M Med Ball Run (20/14)

100′ Dual KB Farmer Walk (55/35)

50′ Dual KB Overhead Carry (35/25)

Video courtesy of Ashley Borden Fitness.

Core stability is the key to all 3 movements in today’s WOD.  Use tight abs to keep you upright for each one!

Scaling Options:

MB weight -> 14/10 -> as needed

Farmer carry weight -> 35/25

OH carry weight -> 25/15

Cool Down:

Banded Bully stretch – 1 Min per side

Forearm mash with barbell – 1 Min per side

Video courtesy of 3rd Element Fitness