M WOD – THURSDAY 11.10.18 – TRAIN WITH A CFMENTANA ENDURANCE TEAM
MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
CONDITIONING
OPTION A:
TRAIN WITH A CFMENTANA ENDURANCE TEAM
10K FARTLEK RUN
after mobility & warm up:
10′ Easy Jog Then:
For 40′ alternate: 3′ 5k pace – 2′ recovery pace; then:
10′ Easy Jog.
OPTION B
in Team of 2 or 3
ROW/BIKE
Max distance in 40′
