Warm-up:
Individual…
Row or Bike
15 Banded Good Mornings
Pigeon Stretch Both sides
Group…
200m Jog
Zombie Walks Down
Butt Kickers Back
Downward Dog
Upward Dog
10 Scorpions
10 Squats
10 Push ups
Review the workout….
Take 5 minutes to build to starting weights.
***You can partner up for the workout if you are looking for a challenging but less intense workout or cut the rounds back
Fitness:
8 Rounds for Time
13 Heavy KB Swings
17 DB Thrusters
400m run
Performance:
Saman Hero WOD
8 Rounds for Time
13 Deadlifts (185lb/125lb)
17 Wall Balls (20lb/14lb)
400m run
Thirty-eight-year-old Thai Navy SEAL Saman Gunan delivered oxygen tanks to the trapped boys and their coach but ran out of oxygen for himself on the trip out of the cave system.
**Partner up to share equipment and start at different starting points if needed.
Time cap of 38 minutes.
Mobility:
Banded Hamstrings
Roll Posterior
LAX to Plantar Fascia
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