The Mind Flayer | Thursday 25/1/24

Warm Up: 2 Rounds

12 / 9 Cals

10 Child Pose to Cobra

5 inchworms

30 Sec DB Hanging Hamstrings

20 Pike Hot Hands

Workout: Every 6 mins x 30 mins

Rx Option: (24/16)

3 Wall Walks

60 Du’s

12 HSPU

12 Single KB Cluster

Max Cals

(Must Change Every Round – Ski, Bike, Row, AD)

Scaled Option: (20/12)

6 Walkout Press Ups

45 Secs Skipping

12 Bench HSPU / DB Push Press

12 Single KB Cluster

Max Cals

(Must Change Every Round – Ski, Bike, Row, AD)

Into:

Strength: EMOM

Shoulder Press

7 x 2 reps

Push Press

1 x 6 reps

5k Challenge

Base Run

x 25 minute Walk 

x 30 minute Walk / Jog

x 35 minute Jog

See App for Details

Mobility / Cool Down

Downward Facing Dog

Across Body Stretch

Hollow Hold & Arch

Floor Angels

Shoulder Stretch