Thursday – 8/22/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
3 Rounds
-15 sec H2H KB Swings
-15 sec Goblet Squat Hold
-15 sec S.A. KB Press
-15 sec S.A. KB Press

(Mobility)
3 Rounds
-15 sec Cat/Cow
-15 sec T-Spine Rotation Rt
-15 sec T-Spine Rotation Lt
-15 sec Transverse Squeeze

(Specific)
Review & Setup for Workout

ODD OBJECT SWEAT CIRCUIT
Today there will be 3 different sections of odd object work. Load yourself based on how you feel. Today is a great day to have fun, move around, and learn something new. Hope you guys enjoy.

AMRAP x 10
-200′ Overhead Carry (use 2 KBs or DBs)
-200′ Farmer’s Carry (use something challenging)
-4 Turkish Get-Ups
*Rest as needed between movements
*Do these in 50′ sections

~Rest 2 minutes~

AMRAP x 10
-50′ Hand-Over-Hand Rope Pulls
-100′ Sandbag Carry (150/100)
-15/10 Cal Assault Bike
*Rest as needed between movements
*If D-Ball is too heavy to carry, perform Double KB Front Rack Carry

~Rest 2 minutes~

AMRAP x 10
-45 sec Wall Sit
-30 Spanish Squats
-15 Leg Raises
*Rest as needed between rounds.

EXTRA CREDIT
[Recovery]
Spend 15-20 minutes on a machine of your choice.
At no point should you feel taxed. You should be able to hold a conversation the entire time. Grab some headphones and listen to some peaceful music, book, or podcast. Enjoy.