Thursday April 30th

Breathe:

5 seconds inhale – 10 seconds exhale while humming x 8 sets (2:00)

General Warm up:

Run/Row/Bike/Jump rope x 3 minutes. Nasal breathe only. Adjust intensity to be able to keep mouth shut.
Extra challenge: Do it while holding a mouthful of water.

Mobility:
VORc Drill x 1 minute per side 
Tap Glides and Partial Rolls x 2 minutes

Part 1:

Not for time: 10-8-6-4-2 of:
Double KB or DB Floor Press (with hips elevated)
Single Arm Bent over DB Row – Left Arm
Weighted Hollow Rocks
Single Arm Bent over Row – Right Arm

Part 2:

5 RFT
200m Run or 250/225m Row
10 Goblet Squats
High Plank  x :30 seconds
15m (50 feet) Single Arm OH Carry – Right arm
15m Single Arm OH Carry – Left arm

Scale:

Weight

Notes:

Focus on keeping your arms straight and elbow locked out during OH Carry. Shoulder stability will be important with goblet squats and planks tiring them out.

Cooldown:

Go for a walk

Express:

Breathe:

5 seconds inhale – 10 seconds exhale while humming x 8 sets (2:00)

General Warm up:

Run/Row/Bike/Jump rope x 2 minutes. Nasal breathe only. Adjust intensity to be able to keep mouth shut.
Extra challenge: Do it while holding a mouthful of water.

Mobility:
VORc Drill x 1 minute per side 
Tap Glides and Partial Rolls x 2 minutes

WOD:

4 RFT
200m Run or 250/225m Row
10 Goblet Squats
High Plank  x :30 seconds
15m (50 feet) Single Arm OH Carry – Right arm
15m Single Arm OH Carry – Left arm

Scale:

Weight

Notes:

Focus on keeping your arms straight and elbow locked out during OH Carry. Shoulder stability will be important with goblet squats and planks tiring them out.

Cooldown:

Go for a walk