Mobility
Warm-up
1:00 Neck Rolls
0:20 Big Arm Circles Backwards
3 X 0:20 Hollow Body Hold
400m Jog
10 Air Squats
Fitness Level Substitution: Downward Dog Knee Push-ups
Skills / Strength
Skills / Strength Rest Day
WOD
Advanced
5 Rounds for Time
800 meter Run
Fitness Level Substitution: 25 Burpees and 25 Banded Pull-ups
The secret is to keep moving as this will be a long WOD (30+ minutes). Run 800 meters and then do 25 burpee pull-ups. Repeat for a total of 5 rounds as fast as you can. Post your time to comments.
Beginner
25:00 AMRAP (As Many Reps As Possible in 25 minutes)
400 meter Run
Fitness Level Substitution: 10 Burpees and 10 Banded Pull-ups
The secret is to keep moving as this is a long WOD. Run 400 meters and then do 10 burpee pull-ups. Repeat as many times as you can in 25 minutes. Post your total completed rounds and last completed rep to comments.
Cool-down
4 Sets (1:00 Rest)
Fitness Level Substitution: Banded Strict Pull-ups
Strict Pull-up
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