Workout of the Day: Friday, 30-June-2023
Announcement
Warm-up
21/15/9
Hip Bridges
Russian Swings
Shoulder Taps in Plank Position
Deadlift (10 EOMOM
2 Drop and Reset DL
80-90% of 1RM)
2 Drop and Reset DL
80-90% of 1RM)
Sumo Deadlift (no barbell variation)
use a Kettlebell
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Summer is officially here and it feels like it! Keep up with your water, take advantage of LMNT and Podium Hydro Salt to keep your electrolytes up. Scale appropriately and dial down the intensity. You are always welcome to row or bike instead or running on the days we have that programmed. If in doubt, ask your coach and listen to your body. Stay safe!