Workout of the Day Wednesday, August 12th, 2020
I’m posting John Wooden quotes this entire week. If you aren’t sure who he is or what his contribution was please look it up.
10 Scapular Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
Slow down on the kip swings and do the knees to chest and toe to bar strict. Focus on initiating the movement from the core.
20/15 Calorie Row
30 Toes to Bar
20 Alternating Dumbbell Snatches
Pick a med ball that you can do 20 unbroken reps to a 10/9 foot target and pick a dumbbell that you can do at least the first set unbroken up to but not heavier than 70/55. Ok to work out of order instead of waiting for an empty rower. Grab one when it’s open.
Row 1000 Meters
Rest 2 minute
Row 500 meters
Both of these rows are all-out sprints. If you row 1000 so hard that you can’t do the second 500 either well or even at all that’s perfectly fine. Think intensity.