Monday, May 12

“The thing about smart people is that they seem like crazy people to dumb people.”

—Stephen Hawking

Warm-up

3-4 minutes of easy jogging, biking or rowing

-then-

3 sets, not for time, of:

10 m high knees

10 m butt kicks

20 seconds of banded steps forward and backward

10 steps of walking lunges

8 bootstrappers

100 m shuttle run (2x50)

60 seconds of rest

Strength/Skill

Superset:

Single Arm Dumbbell Row 24-24-24-24

Athlete Instructions

3-4 sets of 8-12 reps per arm.

Movement Demos

• Single Arm Dumbbell Row

Dumbbell Tricep Kickback 24-24-24

Athlete Instructions

3 sets of 8-12 reps per arm.

Movement Demos

• Dumbbell Tricep Kickback

WOD

Each for time:

Run: 6x 400 m

Rest as needed between efforts.

Cool Down

Straddle Stretch

Hold 1-2 minutes.

Calves & Foam Rolling

• Calves & Foam Rolling

• Straddle Stretch