Complete 3 rounds of the following:
- 25 single unders
- 10 arm circles – forward & backwards
- 10 seated db press – light dumbbell
- 30 seconds each side samson stretch – demo
– Complete 3 sets of 5 reps – bent over dumbbell row – demo
Metabolic Conditioning –
- Burpee heel touch Ladder for time.
- For lower back pain substitute flutter kicks for heel touches – heel touch demo
- Burpee/ heel touch Ladder:
- Do 10 burpees ……do 2 heel touches .
- do 9 burpees….do 4 heel touches.
- Decrease Burpees by 1 and increase heel touches by 2.
- Work your way down to one Burpee and up to 20 heel touches
- Note time for completion and heel touch modification if any.
So, I did not forget my jump rope, but I did forget my gym clothes! Guess I’ll be doing this workout tomorrow! 😦
OH NOOO 😦
Okay, so I flubbed up on this one… I ended on 40 heel touches instead of 20, so I guess it’s a good flub up 🙂
Bent over row progression, 15#, 20#, 25#
WOD, 13:49, doubled heel touches.
Well, sick again! No workout since I’m leaving for GA tomorrow and want to recuperate for the trip. Sara will definitely make sure I get workouts in GA.