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Workout of the Day – Thursday February 7th, 2019 “Active Recovery Workout + 1 Mile Run for Time”

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Aerobic Capacity

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (3 Rounds for time)

On the 4:00 x 3 Sets:

15 GHD Sit-Ups

15/12 Calorie Row

15 Kipping HSPU

Rounds start on the 0:00, 4:00, and 8:00. Time inside each window after repetition completion is rest. Record all three working times below (time of each round to completion). Our aim here is to complete the handstand pushups in at most two sets – and by the 3:15 mark. If we are still working by the 3:15 mark, cap our efforts there each round.

Mobility

— Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00