Going strong all! Below is Wednesday night’s workout to carry us forth. A Christmas Day do-it-at home Athletics workout will be posted Christmas Eve. A stocking stuffer for you. Ho! Ho! Ho!
A. 800 m run into:
20 box jumps
10 single arm dumbbell front squats
B. 800 m run into:
10 alternating arm dumbbell shoulder to overhead
20 dumbbell box step ups
30 single arm dumbbell front squats
WOD Notes: Switch arms every 5th rep for dumbbell movements. Shoulder to overhead = press, push-press or push jerk (demos at :31 in link). Home gym modifications = odd object shoulder to overhead and front squats i.e. sack of rice. Broad jump or jump squats for box jumps.
Low cardio option: replace 800 m run with 400 m DB Farmer’s Carry (in gym two trips to 6th tree/at home = 5 min weighted walk about). Complete DB step ups for box jumps and DB lunges for box step ups.
Ab Circuit.7 1-4 rounds
1 min cross-touch dead-bugs
1 min center plank
1 min slow flutter kicks
1 min rest
Box Stretches: calf, pigeon, prayer plus :60 prone belly breathing, hydrate!