PA Home WOD briefing :

WOD :

Run or Row 10,000 meters

OR 30 min of Cardio movement any of your choice.

(Example: Jogging, walking, bicycling, stairs climbing)

Then Accumulate
5 min of Plank

Scaling:

16 min of Cardio movement any of your choice.

Then Accumulate
3 min of Plank

(Example: Jogging, walking, bicycling, stairs climbing)

Warm-up:

AMRAP of 10 min:

10 Leg swings (front+back+side)
5 Spiderman lunge – 5-sec hold (per leg)
10 Rocking ankle (per leg)
10 Push-up to down dog
5 Knee to the chest on the ground (per leg)
5 Thoracic rotation (per side)

Cool Down:

30-sec child pose internal+external
30-sec couch stretch
2 min neck and shoulder stretch