Monday, August 5
“Nobody told me there would be days like these. Strange days indeed.” —John Lennon
Warm-up
2 rounds, not for time, of:
1 minute of easy biking, rowing or jogging (try to increase the pace each round)
20m of high knees
20m of butt kicks
5 russian swings, light weight
5 burpees
60-90 seconds of rest
(NTE 10:00)
Strength/Skill
If you have double unders, try this for time (5:00 cap)
100 Double Unders
80 Double Unders
60 Double Unders
40 Double Unders
20 Double Unders
Or:
For quality:
Double Under Practice, 5 mins
Athlete Instructions
5 minutes of Double-unders attempts/practice.
Then:
For quality:
L-Sit Hold or Flutter Kick, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Watch the video for L-Sit variations and scaling options.
Metcon
10 rounds, each round for time, of:
12/8 Air Bike Calories
Go every 3 mins.
Strength B (can be done instead of metcon)
Every 3:00:
10 Pushups
DBall Bear Hug Carry 100ft
(should have 1:30 or more to rest each round)
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Calves & Foam Rolling