DOUBLE STUFFED

A) WARM-UP

  • 0:30 Jumping Jacks
  • 0:30 Pedal Out in Downdog
  • 0:30 Downdog to Updog
  • 0:30 Single Unders
  • 0:30 Active Samson Stretch
  • 0:30 Alternating Quad Stretch
  • 0:30 High and Slow Single Unders
  • 0:30 Active Spiderman
  • 0:30 Alternating Side Lunge
  • 0:30 Low and Fast Single Unders

 

B) MOBILITY

  •  2:00 Half Kneeling Adductor Rocks L/R
  • 1:00 Dumbbell Weighted Squat Hold

4 Rounds For Time:

  • 400 Meter Row
  • 80 Double Unders
  • 12 Dumbbell Hang Squat Cleans (22.5/15)

A) AFTER WOD ACCESSORY

3 Sets:

  • 10-15 Ring Push-Ups

3 Sets:

  • 10 Plank Walk-Outs

3 Sets:

  • 10 Dumbell Z-Press

1:00-2:00 Rest Between Sets

 

B) COOLDOWN MOBILITY

  • 1:00 Child’s Pose
  • 1:00 Seated Quad Stretch (L)
  • 1:00 Seated Quad Stretch (R)
  • 1:00 Pigeon Pose (L)