Fitness:
10 min mobility piece while focusing on breath. Maintain a 5 sec Inhale and exhale through the nose while rotating through. Which means each exercise should take 3 cycles. If you do 4 rounds you know you've been breathing too fast.
30 sec Frog Stretch
30 sec pass throughs
30 sec slantboard calf stretch
30 sec squat hold
30 sec saddle
Flow:
30 min at an easy pace:
500/425m Row
20 sec Hang from Bar
20 sec Front Leaning Rest on Rings
500/425m Ski
20 sec wall facing handstand hold
20 sec reverse plank hold
or
30 min AMRAP:
500/425m Row
20 Bent Knee Ring Rows
10 Bar Touching Burpees
100/850m Bike Erg
5 Wall Walks
10 Touching Burpees
Performance: See Fitness
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