WORKOUT BRIEFING
INTENSITY: Orange
INTENT: Play
INSPIRATION: Smile
PREP:
– 5m Flow (freestyle)
2 Rounds
– 15 Dimmel Deadlifts (with 15-40#)
– Shoulder Blaster
And then…Sadist Circles (Timer)
Sadist Circles…10s each:
With thumbs up:
– Small forward
– Medium forward
– Large forward
– Large backwards
– Medium backwards
– Small backwards
Repeat with palms down, and again with thumbs down
I. Strength RFQ10
- 8/8 Single Leg Deadlifts
- 3 Jefferson Curls
- 3-8 Pushups
II. Endurance RFT15
- 5 Pushups
- 10 Step-Ups (with 15-30#)
- 20 Skaters
III. Chassis Integrity
- 3 Rounds of
- 10 Rainbows (with 10-25#)
- 20 Russian Twists (with 10-25#)
- 30 Hip Dips