Thursday, August 1

“I’d rather regret the risks that didn’t work out than the chances I didn’t take at all.” —Simone Biles

Warm-up

:45 on/:15 off of:

2 rounds of:

Good mornings

Inchworms

KB Sumo Deadlift

Plank toe touches

(NTE 10:00)

Strength

3 RFQ:

Pallof Press 3x30

Landmine Twist 3x12

Glute Ham Raises 3x10

Then:

Tabata Russian Kettlebell Swings, pick load

The Tabata interval is 40 secs of work followed

by 20 secs of rest for 5 intervals.

Athlete Instructions

Choose a heavy load you can safely move.

Metcon 

Deadlift

2-3-5-10-2-3-5-10

Use the heaviest weight you can for each set.

Rest as needed between sets.

Strength B (can be done instead of metcon)

Same as metcon

Accessory (Optional. Can be done in addition to above.)

Bar Muscle-Up Transition Drills

5 min

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side

Glute Stretch

Hold 1-2 minutes per side.