Sunday, March 30
“Transformation doesn’t come from discipline, it comes from identity. Focus on becoming the person who does the thing, not just forcing yourself to do it.”
Announcements:
April will be a nutrition-focused month for us. Stay tuned for daily info and resources!
Warm-up
1 set:
10 alternating Spiderman twists
10 push-ups to downward dog
20 alternating downward dog calf pedals
1:00 single-under practice
1 set:
10 up-downs
10 pike push-ups from the floor
:30 single-single-double practice
1 set:
10 up-downs
10 empty barbell shoulder presses
1:00 double-under practice
Strength/Skill
Single Arm Dumbbell Kickback 24-24-24
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3 sets of 8-12 reps per arm.
Movement Demos
L-Sit, Accumulate 2:00
WOD
3 rounds for reps of:
1:00 double-unders
1:00 push presses (55/75 lb)
1:00 air squats
– No rest between movements.
Cool Down
1 set:
1:00 banded shoulder stretch/arm
1:00 table-top stretch