Thank goodness its Friday.
Emily and Mike return from Africa !!!
Warm-up
800m run/1000m row/50 cal bike (cap at 5 minutes)
2 rounds:
5 – 5 sec wall squats
5 – cat cow
5 inch worms w/ two push ups at bottom. Spend time at down dog btw. reps.
2x single leg hops
10 hollow rocks
:30 pigeon pose each side
warm up deadlifts and chest
Chose 1 strength and do wod or both strength and do 1 mile run
Deadlift or Bench press
Deadlift or Bench press
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Option 1 Rest 2-3 minutes between sets
Option 2 do 200 m run in between sets
Option 3 If space….. alternate strength moves and do wod
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (53/35)MW
15 chest pass shots (20/14 lbs)MW
10 Toes to Bar/ beat swings of knees up….. ENGAGE THE LATTS first……..
10 sp single leg deadlifts