Monday, July 21
“Wanting to be someone else is a waste of who you are.”
—Kurt Cobain
Warm-up
3 minutes of easy rowing, biking or jogging
-then-
3 sets, not for time, of:
30 seconds of jumping jacks
8 box step-ups and step-downs
5-7 hip & back extensions
20 seconds of banded steps forward and backward
10 glute bridges, one second pause at the top
10 deadlifts, empty/light barbell
30-45 seconds of foam rolling your back
Strength/Skill
Deadlift 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
50-40-30-20-10 reps, for time of:
AbMat Sit-up
Double Under (100 Singles)
Walking Lunge
Double Under (100 Singles)
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Hamstring Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc