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
