Warmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, 30 sec deep squat hold
Strength: Back Squat
Warmup to 65%, then 1/1/1/1/1 to find a new 1 RM
WOD: 3 Rounds of Tabatas (8 rounds of :20 work/:10 rest = 4 min)
Round 1 – Alternate between these exercises (2 min each, 4 min total):
High Knees
Jumping Jacks
Rest 1:00
Round 2 – Alternate between these exercises (2 min each, 4 min total):
V-ups
Reverse Crunch (Heels to Heavens)
Rest 1:00
Rounds 3 – Alternate between these exercises (2 min each, 4 min total):
Push Ups
Plank Ups
Cooldown: 5x Updog and Downdog, spend at least 30 seconds in each position. Pigeon stretch, 2:00 each side. Roll Out
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