Monday, August 10th

6Min Tabata Warm-up
Alternating Runner Stretch
Downdog with alternating toe reach
Pigeon Pose w/ T frame reach up
(:20 one leg/ :20 other leg)
Scorpion Stretch
(:20 one arm/ :20 other arm)
Strength
On running Clock:
0:00- 10 Back Squats @ 70% of 1RM
Max Set of Tempo Push Ups (1:1:0)
4:00- 5 Back Squats (increase weight)
1/2 the amount of Tempo Push Ups from 1st set
8:00- 5 Back Squats (increase weight)
1/2 the amount of Tempo Push Ups from 2nd set
12:00- 5 Back Squats (increase weight)
Max Set of Tempo Push Ups (1:1:0)
16:00- 20 Back Squats @ 50% of 1RM (much lighter)
rest at top, as soon as you break your set is done
*Put heaviest weight you performed on the board as score.
WOD
4 Rounds for Time:
8 Burpees
24 Jumping Lunges
8 HSPU
24 Jumping Squats