Before I say anything else, I have to give a huge shoutout to our very own, Elizabeth Cargile! Her blog got nominated for some epic award, and she's getting the nobel peace prize or something like that. If I knew how to put a link to her blog in here, I totally would! I'll have her comment her link in the comments section. You rock, Lizzie! Ok, back to business...here's today's work. Gonna be a tighter day with time and all, so listen closely to your coaches and be ready to work. Good luck, guys!
GYM PROGRAM
Warm-up
Row 500m
30 Air Squats
20 Dislocates
30 PVC OHS
Bring Sally Up - Plank to Stand-up
Mobility
Couch Stretch - 1min/leg
Roll Back of Shoulder w/LAX Ball - 1min/side
Athlete's Choice - 2min
Skill/Strength
1:00 Hollow Body Rocks
1:00 Superman Holds
:45 Hollow Body Rocks
:45 Superman Holds
:30 Hollow Body Rocks
:30 Superman Holds
:15 Hollow Body Rocks
:15 Superman Holds
WOD
Tabata Row (Calories)
Rest 1:00
Tabata Box Jumps (24/20)
Rest 1:00
Tabata Burpees
Rest 1:00
Tabata Dumbbell Snatches (65/45)
*Score is total number of reps for all 8 rounds of :20/:10 for each individual tabata work.
SMOLOV SQUAT CYCLE
Off
There you have it! Check the comments section later for Elizabeth's link!
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