PATHFINDER Horizon | W3D3 Full Body WOD "Star Force"

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CA Jennifer Lee has put together this fantastic WOD, "Star Force." The main work is scaled so you can do what works best for you.

THE WARM UP - NO RUCK

  • 20 Arm Circles, Forward
  • 20 Arm Circles, Backward
  • 20 Ankle Circles, each side
  • 20 Standing Crossover Toe Touches, where each touch is one rep
  • 20 Airborne Heismans
  • 20 4-Count Mountain Climbers
  • 20 Lateral Hops

THE WORK -

3-5 ROUNDS WITH RUCK

  • 15 Upright Rows
  • 50m Bear Crawls
  • 15 Bicep Curls
  • 50m Walk with Overhead Hold
  • 50 Hip Thrusters (ruck on hips)
  • 50m Squat Side Shuffle, right leg leading
  • 25 2-ct Monkey Lovers (refer to https://youtu.be/MZ6f7pyJWqs for a demo)
  • 50m Squat Side Shuffle, left leg leading
  • 25 Ruck Swings
  • 50m Walk with Overhead Hold

THE COOL DOWN - NO RUCK

  • 20-second neck stretch - gently tilt left ear to left shoulder while gently touching right shoulder; reverse
  • 20-second triceps stretch - each side
  • 20-second quad stretch 
  • 20-second forward fold
  • 20-second butterfly stretch
  • 20-second child's pose