Monday May 13, 2024

“I never regret it when I do it, but I always regret it when I don’t.” -Anonymous 

Warm Up: 
3 sets:
10 reps or :30 of each movement:
Samson stretch lunge
PVC overhead squat (weight in heels)
Strict sit-ups (minimal arm movement)
Good mornings (neutral spine)
Strict pull-ups (full range of motion)
Strict ring dips (full range of motion)

Specific Warm-Up:
2 rounds:
150-meter row, holding a pace of 1:45-2:30/500 meters
Rest 1:00

For time:
2,000-m row

Intended Stimulus: 10 min or less

Same as Rx’d

For time:
1,600-m row

Home Workout: 
For time:
2,000-meter run

Movement scaling options:
Row: Distance, substitutions

Post-Workout Skill Work: 
2 sets:
1:00 plank hold
50 Russian twists