MONDAY 200824


200m Jog
20 Waiter Bows
10 Leg Swings
Pigeon Stretch each side
Downward Dog
5 Inch Worms
10 Ring Rows

With a moderate KB

Stiff-Leg Sumo Deadlifts x 10 reps
KB Swings x 10 reps
KB Single leg DL x 10 reps per side

Review and build to a working weight on the deadlift

FITNESS 200824

Every 6 minutes, for 30 minutes (5 sets) for times:

400M Run (25/20 Calories on the bike if raining)
15 Deadlifts (choose between single kettlebell, double kettlebells)
10 Burpees


Every 6 minutes, for 30 minutes (5 sets) for times:

400M Run (500 Meter Row if raining)
15 Deadlifts (225/155 lbs)
50 Double-Unders

At Home Warm-up

When the clock starts, perform…

Complete as many rounds and reps as possible, at 70-75% effort, in 10 minutes of:
50-Foot Side Shuffles
20 Single-Leg Lateral Hops Each Leg
10 Alternating Single-Leg Airplanes
5 Inchworms
10 Tuck Jumps

28 EMOM at home

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 28 minutes (7 sets of):
Station 1 – 30 Seconds Max Calorie Bike or Row OR Side Shuffles
Station 2 – 30 Seconds Max Reps Russian Kettlebell Swings
Station 3 – 60 Seconds Max Reps Burpee Tuck Jumps
Station 4 – Rest


LAX to Feet and Glutes
Roll Posterior
Couch Stretch on the wall

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