WALKING ON SUNSHINE
- WARM UP
- WOD
-
POST-WOD
GENERAL WARM UP
- 0:30 Inchworm to Push Up
- 0:30 Plank
- 1:00 Row at an Easy Pace
- 0:30 Push Up to Downdog
- 0:30 Plank Shoulder Taps
- 1:00 Row at a Moderate Pace
- 0:30 Active Samson
- 0:30 Planche Leans
- 1:00 Row at Workout Pace
5 Rounds
AMRAP 4:
- 30/21 Calorie Row
- 21 Kettlebell Swings (53/35)
- Max Distance Handstand Walk (or Wall Walk)
Rest 4 Minutes Between
* Score Is Total Reps for All 5 Rounds (1 Rep = 1.5m Handstand Walk)
COOLDOWN
MOBILITY
- 1:00 Upper Back Foam Roll
- 1:00 Lat Foam Roll (L/R)
AFTER CLASS
3 Sets for Quality:
- 500m Row
- 15 Banded Good Mornings
- 12 Kettlebell Goblet
- Alternating Reverse Lunges
- 9 Band Pull Aparts (0:05 eccentric)