Core: Reps x 20 /Sets x 4
- K2E Crunches
Dynamic Warm up:
- 3 way Band pull aparts x 20 x 1 set each
- X-walks x 10 down and back x 3 sets
- Supine hamstring stretch w/band x 20 reps x 1 set
- Bike x 10 min
EMOM ( every min on the min) the following for 10 min Burpee/KBS
- Burpee x 4
- KB or Dumbbell Swings x 6
- Bike x 10 min x 1 set
Note: Bookend the Metcon with 10 min on Bike at beginning and end of EMOM. Bike can be substituted w/Run , Elliptical or treadmill.
10 Minutes stretching and or working on any injuries or exceptionally tight areas with foam roller, Band stretches , yoga or Static Stretching , heat and or ice . You are not only working on improving mobility , Rehab and injury prevention but this also helps take you out of your Sympathetic state ( fight or flight) and get you back into a Parasympathetic state ( Rest & digest) to help get your body into a recovery mode.