Wednesday, May 29th 2024

WARM UP – bike

25/20 cal bike

*increase intensity every

5/4 calories

MOVEMENT/MOBILITY – foam roller, rings

*grab foam roller

:30/:30 IT Band Roll

1:00 quad roll / side

1:00 glute roll / side

10 reverse snow angels

:10-:15 ring support hold + :10-:15 ring dip hold

*grab DB

:20 DB overhead hold / side

8/8 single arm bent over rows w/ t-spine rotation

4/4 DB Reverse Lunges

4/4 push ups w/ 1 hand on DB

200m Run

METCON

10x (30min CAP)

8 DB Push Press (50/35s)

8 DB Reverse Lunges (50/35s)

8 Lateral Burpee over DB

300m Run

*steady mover here, DB Unbroken, find a repeatable pace on burpees and run

ACCESSORY

EMOM x 6

“x” Strict Dips

*pick a number you can hit consistently

*no less than 6, use band if needed