Tuesday
Warm Up: 10:00 minute Cap
2 Sets, For Quality
:30 seconds Squat Jump
5 Inchworm Push-Ups
10/10Single Leg Glute Bridge Raise
Strength
Bench Press
4x5 moderate weight
"Patriarchy"
For Time:
50 Single Unders
9 Push-Ups
50 Single Unders
12 Push-Ups
50 Single Unders
15 Push-Up
50 Single Unders
18 Push-Ups
Goal: 7:00-11:00 minutes
Time Cap: 14:00 minutes
Recovery / Mobility Protocol
1:00 minute Down Dog to Updog
1:00 minute Thoracic Extension with Foam Roller
1:00/ 1:00 minute Scorpion Stretch
:30/:30 second Thread the Needle Stretch
Thursday
Warm Up: (8:00 minute Cap)
2 Sets, For Quality
1:00 Row (:30 ez,:20 mod,:10 hard)
15 Hollow Rocks
100m Run
"Barbieland"
Every 10:00 minutes, 4 Sets
400/300m Row
25 Abmat Sit-Ups
300m Run
20 Burpees
Score = Combined interval time
Time Cap / Set: 8:00 minutes
Recovery / Mobility Protocol
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
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