191211 - Quote of the Week Wednesday

Which one will you be???

QOTD - Favorite flavor of donut?

WARM UP #1 - :30 easy and :30 hard cardio
(Grab two 5/2.5 plates)
2 Rounds
8 External Rotation
8 Tummy Laying Chest Flies
8 Back Laying Chest Flies
8 Front Raises

MOBILIZE - Door Jam Stretch

STRENGTH #1 - Bench Press
(4, 3, 2) x 3
Work up to heavy 4 then heavy 3 then heavy 2, repeat those numbers in that order 3 times.

WARM UP #2 - :30 easy and :30 hard
2 Rounds
8 Air Squats
8 Lunges
8 Open Book Stretch
8 Sprinters Lunges

MOBILIZE - Peanut TSpine and Foam Roll Calves

STRENGTH #2 - Front Squat
(4, 3, 2) x 3
Work up to heavy 4 then heavy 3 then heavy 2, repeat those numbers in that order 3 times.

(Rope climbs tomorrow! Don’t forget tall socks!)