CANNOLI
- WARM UP
- WOD
-
POST-WOD
ONE ROUND
- 0:30 Knuckle Drags
- 0:30 Quad Stretch
- 0:30 Active Samson
- 0:30 Active Spiderman
- 0:30 Downdog
- 0:30 Single Unders
- 0:15 High and Slow Single Unders
- 0:15 Low and Fast Single Unders
- 0:30 Double Under Practice
Buy-In (Choose one):
- 50/35 Cal Ski
- 63/50 Cal Row
- 63/50 Cal Bike Erg
3 Rounds:
- 15 Deadlifts (84/61)
- 30 Double Unders
- 15 Kipping Handstand
- Push-ups
- 30 Double Unders
Cash-Out (Choose one):
- 50/35 Cal Ski
- 63/50 Cal Row
- 63/50 Cal Bike Erg
COOLDOWN
MOBILITY
- 1:00 Pike Stretch
- 1:00 Pigeon Pose (L/R)
Accessory
3 Sets for Quality:
- 15 Strict Press w/ Band (band under feet)
- 15 Triceps Extensions w/ Band
- 10 Pallof Press w/ Band (L) into. . .
- 0:15 Pallof Hold (L)
- 10 Pallof Press w/ Band ( R ) into. . .
- 0:15 Pallof Hold ( R )