Tuesday, July 2
“Choose to be optimistic. It feels better.” – Dalai Lama
Warm-up
3-4 Rounds, not for time, of:
20-30 jumping jacks
8 walking lunge steps
8 light kettlebell Russian swings
10 cals on the air bike (or 10 cals on the rower or 100 m run); try to increase the effort each set.
45 seconds of rest
Strength
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Watch the video for variations and scaling options.
For quality:
Sandbag Bear Hug Hold, pick load, 5 mins
Athlete Instructions
Sandbag / D-ball
Accumulate 3-5 mins.
Metcon
For time:
50/35 Air Bike Calories
-- Rest 3 mins --
40/30 Air Bike Calories
-- Rest 3 mins --
30/20 Air Bike Calories
-- Rest 3 mins --
20/15 Air Bike Calories
-- Rest 3 mins --
10/7 Air Bike Calories
Strength B/ Accessory
Single Leg Dumbbell Deadlift 4x12
Athlete Instructions
3-4 sets of 8-12 reps.
Cool Down
Hold 1-2 minutes.