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