Make up Day: Choose 1 of the Following:
Warm up: daily warm up +
10yd high knees, 10yd butt kickers, 10 yd in each direction lateral skip
WOD: 5 Rounds for time:
12 Strict Pull ups
*get outside, find a pull up bar. If strict pull ups are a no go, try push ups instead.
If weather is not permitting, sub for a row or 25 burpees, or 2 mins of jump rope/double unders
Cool down: (5 minutes total)
50 sec plank, 10 sec rest
40 sec plank, 20 sec rest
30 sec plank, 30 sec rest
20 sec plank, 40 sec rest,
10 sec plank, DONE!
Enjoy with friends or family while practicing social distancing 🙂
Workout (HOME FRIENDLY):
Warm up: Start with the daily warmup then: 4-5x:10 Burpees, 10 Air Squats
WOD: For Time:
DB Squat 50/35 (Air Squat) OR use a backpack, sandbag, or be creative.
Sit up (Grab a towel for behind your back if needed)
Goal is to do all set of squats in 2-3 sets or less, focusing on quality, efficient movement. (weight on heals).
Cool Down: 400m Run (once around the block)
For any questions or scaling needs, contact us at email@example.com.
5 mile Ruck
Grab a backpack, weight vest or just yourself and move for 5 miles continuously outside.