APRIL 11, 2020

HOME WOD

General Warm Up

30 Box Jumps (step down)

2:00 Per Side, Dragon Pose

2:00 Per Side, Pigeon/Banded Pigeon Pose

400m Run/ Row /2 min skip

Workout

Wearing a backpack that weighs 40/25lbs or less, Hike for 40 Minutes Modification: less weight, or drag a sled with up to a 45/25lb plate on top, or simply walk.

Extra

Set a Clock for 5:00 Mobility work with your largest area of weakness

For Example:

- Tight Shoulders? Hang from a pull up bar or door

- Tight calves? Smash the on barbell or lacrosse ball

- Tight hips? Sit in the bottom of a squat

Post Workout

Sit quietly or walk for 10 minutes, outside in the sun if possi-ble. No headphones, music or talking. Adhere to remaining quiet and en-joying a brief bit of solitude. Rx+: only breath through your nose.