Recovery RouTTine

Recess WOD for kids

A. General Warm up:

2 rounds –
– 20 shoulder circles per direction
– 5 per side all-4 t-spine rotation
– 20 total bear crawl steps
– 5 walk-outs with cobra + down dog
– 20 shoulder wall slides (10 wall facing + 10 facing away)
– 5 OH pass thru with a broom + 5 around the bodies per direction

CLICK HERE FOR WORKOUT EXPLANATION

B. 4 sets: 10/10/8/8
– Plank push-up (elevate body as needed to preserve plank position)
– Bent-over straight arm flies (use 2 small plates, 2 things of canned goods, etc)
– 1:00 rest between sets

C. 21-15-9 NOT for time:
– 1-arm DB push press per arm (*Barbell: push press – rx: 115/73; 75/53; Body-weight version: 42 bear crawl steps)
– 1-arm DB floor press per arm (Body-weight version: commando push-ups)
(*barbell floor press @ 60% Body-Weight (BW)).
If bench + bar + rack: perform as bench press@ 60% BW.
Scale to weight you can perform consistent sets of 6-8 reps at a time.
If using barbell, perform all reps as TOTAL
– Chair/bench dips/straight bar dips/ring dips