WOD#128 "It's Friday"

This workout looks more daunting than it actually is! It can be broken down as four rounds of a run, upper or lower body movement, and core movement.

​If you are just getting back into the swing of things, definitely pace yourself on this workout. If you feel confident with your cardiovascular and muscular endurance, power through it.

There are progressions for every movement to really increase the difficulty of the workout. Mix and match to fit your abilities.

WARM UP

400m Jog

• 10 Air Squats 
• ​10 Light Kettlebell Swings
• 10 Light Kettlebell Deadlift

MOBILITY

Dynamic Stretching

• Hollow Hold, 0:20 
• Traveling Quad Stretch
• Knee Hugs to Traction Lunge
• Hip Tips
• Supermans
• Extensions
• Hollow Hold, 0:20

Upper-Body Specific 

• Pass Overs
• Circles
• Tricep Stretch

WOD

Start a timer before your first run, and then post your time in the comments!

​400m Run (.25 on the Treadmill)
25 PoR Push Ups
25 Kettlebell In + Outs

400m Run
25 Jumping (or) Bench Dips
25 Knee Raises 

400m Run
25 Swiss Ball Hamstring Curls
25 Roll Outs 
​
400m Run
25 Split Lunges
​25 Glute Bridges

Time: ________

This exercise description, amongst many others, can be found in the Family section!

Progressions:

1. Pike Push Ups
2. Knees to Elbows
3. Strict or Band Dips
4. Knees to Elbows
5. Deadlifts
6. Jack-Knives
7. Split Lunges + weight
8. Single Leg Glute Bridges

Recommended Stretches

Time Saver Stretches

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