Thursday, January 21, 2021

Warm Up

Scapula Push Ups x 10
Inch Worms (no push ups) x 10
Pike PushUps x 5
3 Rounds
Then
Downward Down to Upward facing dog x 5 (spend a few seconds in each pose)
Pendulum Lunge x 5 ES
x 3 Rounds

Strength

DB Press and Holds

If you do not have any equipment, use any object that you can hold overhead with two hands. (This can be a chair, bag of potatoes, jug of water, backpack full of books, your dog)

5 Sets

10 Object Strict Presses Plus 20 Second Hold Over Head
Focus on reaching for the sky and keeping your elbows straight

WOD

For Max Reps

2 minutes of Lunges
Rest 30 seconds
2 minutes of Push Ups
Rest 30 seconds
2 minutes of Sit Ups
Rest 30 seconds
2 minutes of Up Downs (hands to elbows)
30 seconds of rest
2 minutes of OH Presses