Well...I've officially caught the lovely bug that's been going around. I even had to miss a day of rowing. Sometimes, you just gotta swallow your pride and admit you need a break to recover. Hopefully, I'll be back on the horse/rower tomorrow! Everyone else stay healthy. Here's today's work!
GYM PROGRAM
Warm-up
Tabata DU
3 Rounds
10 Dislocates
5 Barbell Rows (45/35)
10 Air Squats
5 Burpees
Mobility
Roll Quads - 1min/side
Roll Back - 1min
Athlete's Choice - 3min
Skill/Strength
EMOM for 10min
Odds - 5 Negative Pull-ups
Evens - 5 Negative HSPU
*Use bands for the pull-ups or use extra weight depending on your pull-up skill. Re-kick against the wall for each HSPU if needed as well. Use at least a 3sec count on your way down for both.
WOD
AMRAP in 10min
Burpee Toes to Bar
*One rep starts with a burpee and finishes with a T2B. Similar to Burpee Pull-ups.
OLY CLASS
EMOM for 10min
1 Clean High Pull w/2sec pause at the knee
EMOM for 8min
1 High Hang Squat Clean
5x1 Test Max Squat Clean, 2:00 int
SMOLOV SQUAT CYCLE
Off
Do work, guys!
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