Wednesday Mobility + circuit

Wed Mobility

:30sec each

Child’s Pose

Shoulder to Floor (:30 Each Side)    

Wrist Stretches  

Kneeling Front Rack Stretch

Down Dog  

Couch Stretch (Each Side)

Pigeon Pose (Each Side)    

Spiderman Hold (Each Side) 

Straddle Stretch

Circuit:

9 stations each

3 people Per station

3 laps 2sets lap 1&2, 1 set lap 3.

35:15

Timer: Stations - under cardio

The Work:

1. Bench Single leg step overs

2. rowers

3. Box Jumps

4. Swiss ball plank

5.  DB curl single arm press

6. banded single leg hip flexion

7. butterfly sit-ups :inside or outside

8. Battle Ropes

9. KB racked + OH reverse lunge

Cash out:

200m run curb and back

10-Devil Presses 40/25 +50/35

1 min hollow core flutter kicks

1 min scissor kicks