16 March 2019

Check out the numerous potential health benefits of eating okra:   Benefits of Okra

Check out the numerous potential health benefits of eating okra: Benefits of Okra

Article: Benefits of Okra

Warm-up
Ankles - 3 Rounds:
10/side Alternating Return Lunge Steps
100' Walk (shoes off):
- Tip-Toe Forward
- Tip-Toe Backward
- Pronation (Outside Edge)
- Suppination (Inside Edge)
- Heels (shoes on)
***
then
accumulate 1:00/side Single-Leg Stand

Shoulders - 3 Rounds:
5/side Thoracic Extension Rotation
5 Yoga Push-Ups
***
then
1x20/side Single-Arm Press (DB/KB) @ 50% 1RM
non-dominat side first ...

Mobility
1:00/side Sub-Scap Smash (roller / ball)
1:00/side 1st Rib (trap) Smash (ball)
:45 Child's Pose on Box/Bench
2x10 Wall Slides (PVC)

Metcon
1 mile Run (2k Row / 4k Bike)
50 Kettlebell Swings (53/35#)
40 Pull-Ups
30 KB Swings
20 Pull-Ups
10 KB Swings
1 mile Run (2k Row / 4k Bike)
How are feeling after 19.4?
Partner Options:
- Split / Relay Runs (Row/Bike)
- Switch on KB / Pull-Ups as desired ...
Rx+= solo + Run ...
Time Cap: 30:00

Technique
Bonus:
3x3/side "TGU" Glute Bridge-to-Kneeling