Daily Workout: July 9, 2018
“I Can’t Sit Down”
General Warm Up
10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)
5×5 Air Squat with 3 Second Pause at bottom
2×10 Lunges @ bodyweight. Slow and controlled
5×5 Windmill @ 10 -20 lbs. Can work up in weight
10-1 Back Squat/Front Squat ladder
10 Back Squat
10 Front Squat
9 Back Squat
9 Front Squat
All the way down to 1.
This should be done at 50% 1RM.
Set a timer and keep track of length it takes you to complete.
30 Second Wall Sit
20-1 Walking Lunges
How this works:
Set timer for 3o seconds. After you wall sit for 30 seconds, complete 10/10 Lunges Then immediately
get back into wall sit! then complete 19 Lunges, then back into wall sit. Work all the way down to 1.
10 min Row, Ski, Bike or Jog @ Easy Pace