July 5, 2021 K2 Fit WOD

Prep Work (6 Minutes)

A.

All movements x 30 seconds per side

1. Barbell Grip

2. Shoulder Internal Rotation

3. Calf
   
4. Hamstring

5. Banded Tricep 

6. Med Trap

Warm Up (8 Minutes)

B.

Two Sets:

1. Row x 60 seconds 

2. Banded Good Morning x 15

3. Bike x 45 seconds

4. Goblet Squat x 10 

5. Row x 30 seconds 

6. Hanging Tuck Raise x 15
   
7. Rest x 60 seconds then repeat. 

Core (7 Minutes)

C.

6 EMOM

1. 50 x Russian Twist
   
2. 40 x Straight Leg Bottom Balance
   
3. 30 x Straight Leg Crunch     
   

When the clock hits 6:00 complete:

1. 40 second x Weighted Tuck Hold

Strength + Conditioning (32 Minutes)

D.

Every 4 Minutes x 8 sets 

1. Run x 200 meters
   
2. 4 x Power Clean OR Front Squat OR Muscle Clean
   
3. Row x 250/200 meters
   
4. 10 x Kipping Pull Up OR Strict Pull Up OR Banded Pull Up

Recovery ( 5 Minutes) 

E.

All movements x 30 seconds per side

1. Barbell Grip

2. Quad

3. Med Trap

4. Shin

5. Lat

6. Lower Back

Stretching ( 5-15 Minutes)

F.

Each stretch the duration is per side 

1. Prone Shoulder x 60 seconds

2. PVC Lat x 3 minutes

3. Downdog x 60 seconds

4. Rainbow x 2 minutes

5. Seal x 2 minutes

6. Overhead Squat On Wall x 3 minutes

7. Lower Back x 2 minutes

8. Banded Hip Flexor x 60 seconds