Monday, March 18th
Performance Warm-up
3 easy rounds of:
20 arm circles forward
20 arm circles backward
10 slow burpees
30 second handstand holds or practice getting on the wall.
Strength
Squats
Build your today’s heaviest FRONT Squat in 6 sets or less.
Then, rest 3 mins and…
Do 1 max set of back squats at the same weight.
Performance Notes
“Buy in” workouts are great because you have to complete some amount of work, and then you’re done with that, but you get a whole different stimulus right afterward.
Performance
50 burpee box jumps, then
3 rounds of:
20 GHD sit-ups
10 C2B pull-ups
Scaled Performance
50 burpee box jumps, then
3 rounds of:
20 V-ups
10 pull-ups
——
Optional Conditioning
30 min easy jog (5 out of 10)
——
Fitness Notes
“Buy in” workouts are great because you have to complete some amount of work, and then you’re done with that, but you get a whole different stimulus right afterward.
Fitness Warm-up
3 easy rounds of:
20 arm circles forward
20 arm circles backward
10 slow burpees
30 second handstand holds or practice getting on the wall.
Fitness (bodyweight)
50 burpee box/chair jumps/steps, then
3 rounds of:
20 V-ups
10 bent over banded pulls OR 20 jumping lunges
Scaled Fitness
30 burpee box/chair steps, then
3 rounds of:
20 sit-ups
10 bent over banded pulls OR 20 lunges
——
Kettlebell/Dumbbell
50 burpee jumps or KB or DB on end, then
3 rounds of:
20 V-ups
10 bent over rows, right arm at 70/53
10 bent over rows, left arm