WARM UP:
3 MINUTE BIKE, SKI, ROW OR RUN
COMPLETE EACH DYNAMIC MOVEMENT FOR 1 MINUTE EACH
A. LEG SWINGS (30 SEC EACH)
B. ALTERNATING SINGLE LEG RDL
C. ALTERNATE LUNGE WITH TWIST
D. TORSO TWIST
BACK SQUAT
10 X 10
YOUR REST IS WHEN YOUR PARTNER DOES HIS/HER SET OF 10 REPS.
RAISE THE WEIGHT FROM LAST MONDAY BY 5 LBS.
***YOU HAVE TO KEEP YOUR CORE TIGHT FOR EVERY REP, DO NOT COMPLETE A SET OR REP WITHOUT KEEPING YOUR CORE TIGHT. WE PUSH OUT TO STAY TIGHT CORRECT, WE DO NOT SUCK YOUR STOMACH IN.
PLEASE MAKE SURE YOU TIGHTEN UP FOR EVERY, EVERY, EVERY REP! YOU’RE SPINE IS TAKING A BEATING IF YOU DON’T STAY TIGHT, SO PLEASE LISTEN TO ME***
METCON:
42-30-18
REPS OF DOUBLE UNDERS
21-15-9
REPS OF POWER CLEAN AND JERK @135/95
REPS OF CLAPPING PUSH UPS
HOLD EACH STRETCH FOR 1 MINUTE
***PLEASE DO THESE AND GIVE YOUR BODY A BREAK AFTER THE WOD, BELIEVE ME, IT HELPS A LOT***
A. IN A RIGHT LUNGE, PUSH RIGHT HIP FORWARD WITH YOUR RIGHT ARM STRAIGHT UP IN THE AIR. (FEEL THE STRETCH IN YOUR HIP FLEXOR)
B. IN A LEFT LUNGE, PUSH LEFT HIP FORWARD WITH YOUR LEFT ARM STRAIGHT UP IN THE AIR. (FEEL THE STRETCH IN YOUR HIP FLEXOR)
C. IN A CHILDS POSE FOR ONE MINUTE
D. IN A DOWNDOG POSE FOR ONE MINUTE
E. IN A SUPINE POSITION BRING YOUR KNEES UP AND OVER TO THE LEFT FOR A MINUTE AND TO THE RIGHT FOR A MINUTE.
RELAX IN THE STRETCH AND BRING TWIST YOUR UPPER BODY AWAY FROM YOUR LOWER BODY TWIST.
DO ALL THESE MOVEMENTS FOR 1 MINUTE EACH. DO IT FOR YOUR BODY.
DON’T IGNORE ME