Workout of the day
Tuesday, August 27th 2024
WARM UP
60 lateral line hops
:90 Bike (increase intensity every :30)
MOVEMENT/MOBILITY – jump Rope
10 heel/toe rocks lean on rig
15 SLOW anterior tib raises
15 SLOW calf raises
:30/:30 Calf Stretch on rig
*find line on ground
:10 fwd back hops
:10 lateral hops
:10 Single leg hops fwd/bkwd
:10 sinlge leg lateral hops
PRIMER
2:00 to warm up double unders or practice them
8/5 Cal Bike Sprint
CONDITIONING
For Time:
200 Double Unders
40 Cal Bike
150 Double Unders
30 Cal Bike
100 Double Unders
20 Cal Bike
50 Double Unders
10 Cal Bike
*modify
double unders scale reps to 100/75/50/25 if you have dubs but struggle wiith high volume or
2:00/:90/1:00/:30 AMRAPif you are still learning them
If not practicing dubs perform bar taps
*20 Minute Cap
BODYBUILDING
3 Sets
8/8 Heavy Single Arm DB Rows
10 DB Skull Crushers
rest 1:00
10 Barbell Curls
15 Banded Pushdowns
rest 1:00
*good ole push/pull super sets
*not always as exciting to perform compared to compound lifts but are important to building a healthy and strong foundation for the “fun stuff”