Thursday 8/23


Warm-up

couch stretch x :30 pigeon pose x :30 Half kneeling ankle flexion x :30 Good Mornings w/plate x 20 + 2 sets: Weighted Arm Circles x 5 one way / 5 opposite way 1-arm Farmer Carry x 100ft (50/50) Deadbugs x 20 (10/10)

Strength

A.1: Split Stance Good Morning (5/side x 4 sets)

A.2: Dumbbell Reverse Fly (x 10 reps x 4 sets)

Metcon (No Measure)

OTM for 20 minutes minute 1 = 200m run (should be :45 or so) minute 2 = 15/12 cal row (should be no more then :45) minute 3 = 10 burpees over the erg minute 4 = rest No measure to keep today- just do the work.

Extra Work

Metcon (6 Rounds for time)

1000m Row @ 2k Pace x6 Rounds rest 2 minutes between each

Metcon (No Measure)

Midline 3 Rounds 20 Hip Extension 20 GHD Sit ups 20 Mini Band In + Outs

#workoutoftheday

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