Warmup
3 Min any erg (10s burst at the top of each minute)
-Then-
Foam roll – 10-15 passes per bodypart
Quads
Glutes
Hamstrings
Calves
Lower and upper back
-Then-
30s Couch stretch each leg
5 Air Squat
30s bottom of the squat
5 Air squat
10 Side lunge stretch (5 on each leg)
5 Air squat
–Then–
Build to workout weights performing 2-3 reps per movement
Workout
Complete as many rounds as possible in 20 mins of:
10 Sandbag front squats/dumbbell or kettlebell
10 Sandbag throws over shoulder
10 Bench dip
Accessory
2 Rounds for quality
20 Sit-up
20 2 Count flutter kick
20 Alternating single leg v-up
Rest 1-2 min between sets
and then
WOD: 10 rounds + 16
Double 35# KB front sq
Double 35# KB cleans
Bench dips
Accessories: Complete
Yesterday’s:
Warm-up: done.
Workout: #35 dumbbell.
1) 1:10 run, 36 alt. db snatches
2) 1:06, 38
3) 1:07, 38
4) 1:10, 36
Cool-down: done
Thank you!