3/20/2021 WOD

A. (For warm up) All dynamic stretches B. (5:00 clock) Minute 1: max air squats Minute 2: max v-ups Minute 3: max shuttles (50’) Minute 4: max push ups Minute 5: max handstand hold C. “Open Recovery 2

A. (For warm up) 1:00 banded overhead thoracic/ lat stretch each side 1:00 light bike 20 assisted reverse lunges 20 walking lunges 30 second hip flexor stretch each side 30 second dead hang B. “Open 2

A. (For warm up) 1:00 lacrosse ball (foot) each side 1:00 kbell Achilles/ calf smash each side 2:00 foam roll erectors 2:00 foam roll lats 30 second couch stretch each side 30 second partner PVC skin