Workout of the Day

Wednesday 3.18.20

Wednesday 3.18.20

A. Warmup:
DROM
5 rounds of:
Up to :30 static ring hold top
10 Shoulder taps
Up to :30 static ring hold bottom
1 x around the world, each way
10 Good Mornings
*advanced = 5 Headstand straight leg lifts

B. 3 sets of:
500m row
1 = 80% pace
2 = 90% pace
3 = 100% pace
*rest as needed between efforts

C. Cooldown:
3:00 hip smash w/ lacrosse ball, ea.

CORE HOMEWORK:
100 Hollow Rocks -or- 3:00 Hollow Hold

Burn: (9:30am)
5 rounds of:
:30 of Jump Rope, DU’s, or lateral hops
:30 Rest
:30 of Pushups
:30 Rest
:30 of 10 yd shuttle runs
:30 Rest
:30 of Jump Lunges -or- lunges
:30 Rest

Finisher:
100 Hollow Rocks -or- 3:00 Hollow Hold