July 1, 2021 K2 Fitness WOD

Mindset (1 Minute)

Prep Work (6 Minutes)

A.

All movements 30 seconds per side 

1. Quad

2. Squat To Stand

3. Pec

4. Tricep

5. Banded Lat

6. Calf

Warm Up (10 Minutes)

A.

Two sets of:

All movements 20 seconds of effort with 10 seconds of rest

1. Single Arm Hand Plank

2. Lateral Lunge

3. Side Plank

4. Shuttle Run

5. Side Lying V Up

6. Push Up

7. Alligator Roll

8. Tuck Hold On Hand

9. Squat Jump

10. Wall Climb

Core (6 Minutes)

A.

Every 30 seconds x 3 sets

1. 25 second x L Sit OR Tuck Tap + Extension OR Tuck Hold

2. 3 x Hollow Body To L Sit Press On KB’s 

Then complete one set of:

3. 15 x Backward Straddle Scoot OR Straddle Lift

Strength + Conditioning (30 Minutes)

C.

Every 2 Minutes x 3 sets (30 Minutes)

1. Run x 400 meters

2. Man Maker x 5

3. Bike x 25/13 Calories

4. Burpee x 20 

5. Plank x 60 seconds

DB Weight:

Men – 55/35/25

Women – 25/20/15 lbs

Extra Credit (10 Minutes)

10 Minute EMOM

1. 12 x Kettlebell Swing

2. 10 Yard x Handstand Walk

Recovery (6 Minutes) 

A.

All movements 30 seconds per side

1. Hamstring

2. Quad

3. Tricep

4. Med Trap

5. Shin

6. Lower Back

Stretching ( 5-15 Minutes)

A.

Each stretch the duration is per side 

1. Banded Hamstring x 2 minutes

2. Supine SI x 60 seconds

3. Banded Hip Flexor x 2 minutes

4. Couch x 2 minutes

5. Wall Straddle x 3

6. Seated Forward Fold x 2 minutes

7. Calf x 60 seconds

8. Downdog x 60 seconds