Monthly Challenge
Daily Core Workout
Pre WOD:
E2MOM for 16 min:
1, 30 sec of Max Bench Press 70%
2, 30 sec of Max Strict Pull Ups*
* Level 3 uses a weight 10/5 kg
WOD:
Partner Workout
Amrap 35 min
40/30 Cal Row
10 Sync LF Burpees
30 Wall Balls 9/6 kg (20/14 lbs)
10 Sync LF Burpees
45 m DB Walking Lunges 2*22.5/15 kg (50/35 lbs) (7.5 m segment)
10 Sync LF Burpees
10 Wall Walks
Post WOD:
A, 1-2 sets:
Core Sequense with plate:
Follow along in the video:
Each week, increase movement quality OR add a set
B, Stretching:
2/2 min Pigeon Stretch
2 min Pancake Stretch
2/2 min Couch Stretch
Pigeon: https://youtu.be/M4LAH6XgK9k
Pancake: https://youtu.be/8-H7DrngNV8
Couch: https://youtu.be/GjkMUlmVldo
