Tuesday August 27, 2024

Warmup

1:30 bike/row

10 lunges

10 squat jumps

10/side side bends w/ KB or DB

10/side gorilla rows

10 leg raises over KB https://www.youtube.com/watch?v=kEuJZxWwnhQ

10 glute bridges

Mobility

Pigeon pose :30/side

Child’s pose 1:00

Skill/Strength

Pendlay Row 3-4x8-10

Or bent over row, or single arm DB row. 

WOD

55 dumbbell bench presses

55 box jumps

110/88 cal row or bike

In any order, partitioned as desired – one suggestion is 10-1 with cals between rounds.

Choose a moderate DB weight.

F:  reduce reps

P1/P2:  as written

C:  minimum 50/35 DB; box jump overs

Larger classes coordinate so that two can use a bench if necessary.  Or do standing strict presses.