Tuesday, September 10
“A day without sunshine is like, you know, night. “ - Steve Martin
Warm-up
2 minutes of rowing, biking or jogging
-then-
2 Rounds, not for time, of:
20 seconds of single-unders
5 hip & back extensions
8 air squats (Squat Therapy style) (see video below)
10 box step-ups and step-downs, you choose the height
30 seconds of rowing (preferably) or biking or running, try to increase acceleration each round
60 seconds of rest
(NTE 10:00)
Strength/Skill
3 Rounds (superset):
Single Arm Dumbbell Shoulder Press x 8-12/arm @21X1
Pistol Squats x 10-12/each @2111
WOD
3 rounds, each round for time, of:
10 Back Squats, 60% 1RM
15 Dumbbell Push Press, pick load
20 Box Jumps, 24/20 in
25/18 Row Calories
Rest 1:1 between each round.
Strength B (can be done instead of WOD)
Same as WOD. Sub 25 pushups for row cals each round.
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.