Buriak Recovery Yoga | Hero WOD Mobility for Chest, Lats, Glutes & Hamstrings

This week’s Hero WOD Recovery Yoga is dedicated to Hero WOD Buriak — a demanding 20-minute AMRAP of squat cleans, burpees over the bar, pull-ups, and running. The workout heavily taxes the lats, hips, and hamstrings, leaving athletes in need of targeted recovery.

Coach Stephanie Ring (CF-L3, 500hr YT, CSCS) leads this 45-minute recovery flow with breath-work and long-hold stretches (1–2 min each side) designed to restore mobility, reduce soreness, and reset the nervous system. A block is recommended for deeper support.

🧘 This Week’s Flow Includes:
Reclined Full Body Stretch + Side Bend – spine, lats, ribs
Windshield Wiper Knees – hips & lower back
Reclined Fallen Glute ➝ Easy Glute Stretch – piriformis & hips
Seated Straddle Forward Fold + Side Bend – hamstrings & obliques
Hurdle ➝ Reclined Hurdle ➝ Stag Forward Fold – hamstrings, hips, spine
Shin Box – hip internal/external rotation
Cat-Cow – spinal mobility
Gate Pose – lats, obliques, spine
Kneeling Chest Stretch w/ Block – pecs & shoulders
Child’s Pose Side Stretch – lats & lower back
Toe Stretch – feet & ankles
Down Dog Side Stretch – hamstrings & spine
Down Dog ➝ Spiderman – hips, groin, hamstrings
Down Dog ➝ Half Split ➝ Pigeon – hips, glutes, posterior chain
Seated Forward Fold – hamstrings & spine
Reclined Hamstring & Calf Stretch – posterior chain release
Reclined Twist – spinal reset

🕯 Hero WOD: Buriak
Workout:
AMRAP in 20 minutes of:
5 Squat Cleans
10 Burpees Over the Bar
15 Pull-Ups
200m Run

Honoring:
U.S. Navy Aircrewman Petty Officer 3rd Class Jonathan “Jon” Buriak, 31, of Salem, Virginia, who died on August 31, 2021, when his helicopter crashed off the coast of San Diego during a training exercise. He is remembered for his dedication, courage, and sacrifice.
This recovery flow is dedicated to honoring Buriak’s memory and service. 🙏
⏱ Chapters
0:00 Intro & Breathwork
3:30 Reclined Full Body Stretch + Side Bend (spine & lats)
4:40 Windshield Wiper Knees (hips & low back)
6:10 Fallen Glute ➝ Easy Glute Stretch (hips & glutes)
9:50 Seated Straddle Forward Fold (hamstrings & spine)
12:00 Straddle Side Bend (obliques & lats)
13:10 Hurdle ➝ Reclined Hurdle ➝ Stag (hamstrings & hips)
19:20 Shin Box (hip mobility)
21:00 Cat-Cow (spinal mobility)
21:40 Gate Pose (side body & lats)
22:50 Child’s Pose Side Stretch (spine & lats)
24:30 Toe Stretch (feet & ankles)
26:20 Down Dog Side Stretch (hamstrings & back)➝ Spiderman (hips & hamstrings)➝ Pigeon (hips & glutes)
37:10 Reclined Hamstring & Calf Stretch (posterior chain)➝ Reclined Twist (spine reset)
41:10 Outro Reset & Namaste