Workout of the day
Monday, July 22nd 2024
WARM UP – rower
500m row
MOVEMENT/MOBILITY – MB
:30 Couch on WB
:30 Tspine on WB
:30 cat/cows
10 scorpions
1:00 book t-spine opener / side
1:00 twisted hip opener / side
8/8 Fire Hydrants
8/8 Donkey Kicks
6/6 Figure 4 Rotations
4 Kang Squats (pause in bottom)
then,
6 Wallballs
GET FIT
For Time
6x
24/18 cal row (Rx+30/24)
18 Wall Balls (20/14) (Rx+24 reps)
*no rest b/t
*22min CAP
NOTES Simple workout, need to hold a solid row pace to have a good score. However row at a pace that will allow you to get through WB quickly. Goal is unbroken, no more than 1 break.
MODIFY Decrease WB weight if needed to keep big sets
ACCESSORY
E2M x 4
2 Legless Rope Climbs or 6-12 Chin Ups (your choice)
4/4 DB OHS (nice and slow)
*stay as light as needed on OHS, if positions feel good you can build in weight. Keep that elbow locked out.