WOD:
Make up a missed Hero workout from this week or perform the active recovery session.
Active recovery session:
5:00 run, row, bike, or ski
2:00 couch stretch/side
1:00 rotational med-ball slam (10/15 lb)
5:00 run, row, bike, or ski
2:00 alternating Spiderman twists
2:00 straddle stretch
1:00 med-ball slams
5:00 run, row, bike, or ski
2:00 banded shoulder stretch/side
1:00 hand-to-hand kettlebell swings (26/35 lb)
5:00 run, row, bike, or ski
– During each 5:00 run, row, bike, or ski, focus on nasal breathing only, and maintain no more than 20 breaths per minute.
Intermediate:
Same as Rx
Beginner:
Active recovery session:
3:00 run, row, bike, or ski
2:00 couch stretch/side
1:00 rotational med-ball slams (6/10 lb)
3:00 run, row, bike, or ski
2:00 alternating Spiderman twists
2:00 straddle stretch
1:00 med-ball slams
3:00 run, row, bike, or ski
2:00 band shoulder stretch/side
1:00 Russian kettlebell swings (15/25 lb)
3:00 run, row, bike, or ski
– During each 3:00 run, row, bike, or ski, focus on nasal breathing only, and maintain no more than 20 breaths per minute.
Home Workout:
Same as Rx
Cool down:
1 set:
3:00 stretch of choice