Tuesday, August 20
“Shall we go, you and I, while we can?”
― Grateful Dead
Warm-up
2 rounds, not for time of:
1 minute of easy jogging, biking or rowing
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style- see video below)
8-10 good mornings
10 glute bridges (empty/light barbell)
30 secs of lateral banded steps
5 broad jumps
(NTE 10:00)
Strength/Skill
Back Squat 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For quality:
Pull-up Bar Dead Hang, 3 mins
Athlete Instructions
Accumulate 2-3 minutes. Can superset with Back Squat.
WOD
For quality:
50 Dumbbell Box Step-ups, pick load, pick height
Athlete Instructions
30-50 Reps total (alternate legs each step).
Movement Demos
Strength B (can be done instead of WOD)
Same as WOD
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.