6pm 3.24.21

Warm Up:

40 Full Body Rocks: 10 w/sky reach, 10 w/side bend, 10 w/ cross crawl, 10 w/ high leg kick

10 Get up Jumps


Partition anyhow and complete:

250 box step-ups (body-weight or use light weight)

200 cross-touch sit-ups

150 ring rows

100 sumo deadlifts

50 plank walks

50 burpees

WOD Notes:  Begin workout by 6:10pm.  Use KB or barbell for sumo deadlifts – weight should be an unbroken, challenging set of 10 minimum.  Use medicine ball or dumbbell for step-ups and twists.  Subs = body weight step-ups or lunges for wt. step-ups,  sit-ups or leg-lifts over dumbbell for russian twists,  plank shoulder taps, push-ups or :60 plank for plank walks.

Rep partition options to consider: 10 rounds of 25-20-15-10-5-5 or 5 rounds of 50-40-30-20-10-10 or 2 rounds of: 125-100-75-50-25-25, 1 round as written or reduce volume to 1 round of 1/2 the reps.

Cool Down:  :60 bar hang with feet on box, calf stretch on box, pigeon on box, prayer stretch on box or KB/Barbell/Medball, :60 belly breathing with knees hugged to chest.

Let go of who you think you need to be and just be who you actually are.