Home WOD
Active Rest Day:
30 minute walk/jog or 30 minute mobility of your choice!

Flow:
:30 Neck Rolls (R/L)
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)
1:00 Alternating Cossack Squats
1:00 Alternating Lunge Elbow to The Floor
1:00 Air Squats
:30 Thoracic Rotations (R/L)
:30 Cat Cows
:30 Birddogs (Each Side)
1:00 Upward Dog to Downward Dog Transitions
-Into-
3 Sets: @Easy Pace
:30 High Knees
:30 Mountain Climbers
1:00 Step Back Lunges
1:00 Burpees
-No Rest B/T Sets-

Bonus Weightlifting:
If you have a barbell and want to do the weightlifting, do it before the conditioning.
3 Position Cleans (hang, below the knee, floor):
2×2 reps @ 70% 1RM Clean or a heavy moderate weight
3×2 reps @ 75% 1RM Clean
rest 60-90 seconds between sets *

Home WOD

Warm-Up:
10 m walk on toes
10 m walk to toes backwards
10 m walk on heels
10 m walk feet turned out
10 m walk feet turned in
10 m lunge walk-arms locked out overhead
10 m lunge walk – torso twist towards forward leg
10 m butt kickers
10 m high knees
10 m bear crawl forward
10 m bear crawl backward
Then,
1 Round:
50 Single Unders OR Jumping Jacks
:30 Handstand Hold OR :30 Plank Jacks

Bodyweight Version:
400m Run
60 Plate Hops/Line Hops
20 Chair Dips
60 Plate Hops/Line Hops
20 Chair Dips
60 Plate Hops/Line Hops
20 Chair Dips
60 Plate Hops/Line Hops
400m Run
This is a classic chipper. Big sets of reps. Start out slow and build from there! Don’t ever go to complete failure.
Aim for moderate sets with quick breaks! Make sure to get good range of motion on the chair dips.
Send it on the last run if you’ve got it!

Equipment Version:
400m Run
60 Double Unders
15 Strict Handstand Push Ups
60 Double Unders
30 Double Dumbbell Deadlifts
60 Double Unders
15 Strict handstand Push Ups
60 Double Unders
400m Run

Accessory:
4 Rounds
10 Bench Press (build to a moderate weight – perform all sets at the same weight – controlled up and down)
12 body weight rows – bar on rig OR Table Row
-into-
3 Rounds
10 standing alt. Dumbbell Biceps curls (each side)
10 DB Tricep kickbacks on bench (each side)
15 V-Ups