Monday Motivation: One month till Spring! Before we know it the layers will be coming off and we’ll bask in the sun!
6pm 2.22.21
Warm Up:
- 100 skips
- 40 Hindu squats
- 30 hamstring rollouts
- 20 rocking push-up
- 100 skips
WOD:
5 rounds:
- 10 pull-ups
- 20 deadlifts
- 30 see-saw floor press
- 400 m run
WOD Notes:
Warm up deadlift in sets of 5. Find moderate weight that allows you to complete 20 reps in 2-3 sets. See-saw floor press weight = doable in 1-2 sets. Home gym: sub swings or weighted squats with pause for deadlift if only light weight available. Odd object, tri-cep dips or banded rows as pull up subs, increase reps to 15. No equipment option for floor press = plank up downs. 20 burpees or weighted get-up as home sub for run.
Ab Out:
2 rounds of 1 minute of each movement, no rest between.
Hollow body flutter kicks
Plank press backs
Tap Crunches
Cross body sit-ups
Cool Down:
- 20 bird-dogs
- 20 hands and knee rocks
- reaching pigeon
- child’s pose with belly breathing
- drink 4 oz water
- high five
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