Thursday, July 4
“Sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted.” – Christine Caine
Warm-up
2-4 minutes of running, biking or rowing
-then-
2 Rounds, not for time of:
15 m of High Knees
10 Lateral Lunges (5 per side)
15 m of butt kicks
10 Squats (Squat Therapy style) (see video below)
10 Hip & Back extensions
10 Glute Bridges (empty/light barbell)
30 Seconds of Banded Marching
5 Broad Jumps
Strength
For quality:
100 Hollow Rocks
Athlete Instructions
Accumulate 50-100 reps in as few sets as possible.
Metcon
4 rounds for quality of:
10 Dumbbell Squats, 50/35 lbs
Dumbbell Front Rack Lunge, 50/35 lbs, 10 m
12 L/12 R Dumbbell Bulgarian Split Squats, 50/35 lbs
Rest 2 mins
Strength B/ Accessory
Same as Metcon
Cool Down
Hold 1-2 minutes per side.
Hold 1-2 minutes.