HOME WOD

Dizzybat”

AMRAP 18:

60 Double-Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees

“Dizzybat” (No Equipment Version)

AMRAP 18:

60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees

ACTIVE RECOVERY

Upper Body

1. Puppy Pose: 1 Minute

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2. Shoulder to Floor: 1 Minute Each Side

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3. Wrist Stretches: 1 Minute

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Lower Body

1. Couch Stretch: 2 Minutes Each Side

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2. Pigeon Pose: 2 Minutes Each Side

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3. Butterfly: 90 Seconds

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4. Pike: 1 Minute

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5. Straddle: 1 Minute

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6. Frog t: 1 Minute

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Optional Active Recovery

Not For Time:

1000m Ski

1000m Row

1000m Bike

Into…

3 Rounds For Quality:

10 Wall Facing Squats Video http://youtu.be/pktIjwNiuYE

6 Turkish Get-Ups (Alternating) https://youtu.be/pHzmFcU_1Gk

10 Hip Extensions https://youtu.be/6unUeUzvNkE