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TUESDAY 20210706

Warm-up

10 PVC Passthru
10 PVC Good Mornings
10 Scorpions
10 Downward/Upward Dogs
10 Cat Cows
10 Dead Bugs
10 Bird Dogs
10 Glute Bridges
Seated Straddle Stretch

2 Rounds:
5 Kipping Knee Raises
10 Ostrich Walk Steps


Strength and Skill

Every minute on the minute for 10 minutes:
:10-20 Hanging L-Hold, Box L-Sit Hold, Ring L-Sit Hold, or Flutter Kicks/Hollow Rocks*

* Choose an option that is challenging for you to complete for the entire 20 seconds. Bent knee options are a modification if keeping legs straight is a no-go.

FITNESS 20210706

For Time with a 10 Minute Time Cap:
1-2-3-4-5-6-7-8-9-10
Kettlebell Swings (53/35#)
2-4-6-8-10-12-14-16-20
Reverse Lunges*

*2x the number of lunges vs. kettlebell swings.

Scoring: Time


PERFORMANCE 20210706

For Time with a 10 Minute Time Cap:
1-2-3-4-5-6-7-8-9-10 Reps of:
Deadlifts (205/145#)
Box Jumps (24/20″)

*** Compare to 2020-12-01.

Stimulus: You should feel comfortable performing 10 reps unbroken with the deadlift weight you choose to use today.

Scoring: Time

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