Thursday April 11, 2024

“We must be willing to let go of the life we have planned, so as to have the life that is waiting for us.” —E. M. Forster

Warm Up: 
1 set:
200-meter jog
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:30 pike or plank hold

1 set
200-meter jog
10 single-leg toe touches/leg
10 alternating reverse lunges
10 band pull aparts
:30 handstand or plank hold

1 set
200-meter jog
10 unweighted good mornings
10 walking lunge steps
10 band pull downs
:30 handstand or plank shoulder taps

Skill Work: 
On a 10:00 clock:
Build to a heavy weighted strict pull-up or your first strict pull-up

WOD:
AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (26/35 lb)

Intermediate: 
AMRAP 10:
30 walking lunges
6 banded strict pull-ups
5 KB strict presses/arm (18/26 lb)

Beginner:
AMRAP 10:
20 walking lunges
6 ring rows
5 DB strict presses/arm (10/15 lb)

Home Workout: 
AMRAP 10:
30 walking lunges
5 left-arm dumbbell bent-over rows (35/50 lb)
5 right-arm dumbbell bent-over rows
5 left-arm dumbbell presses
5 right-arm dumbbell presses/arm
– Use one dumbbell.

Movement scaling options:
Walking lunges: Reps, step-ups
Strict pull-up: Band or foot-assisted strict pull-ups, ring rows
KB strict press: Load, dumbbell strict press

Cool down:
1 set:
1:00 foam roll quads
1:00 couch stretch/side