Thursday, July 21, 2022

Movement for Quality

Thursday, July 21, 2022

CFG - Lacey

1200 - 6 of us

Warm-up

2:00 Cardio Choice - row

INTO…

3 SETS
4/4 Turkish Sit Ups
4/4 SA OH Alt. Lunges
2 Push Up to Downward Dog

INTO…

3 SETS
10/10 Banded Pallof Press
10/10 Around the Worlds

INTO...

2:00 Mobility Work - foam roll

Workout

Metcon (No Measure)
3 SETS FOR QUALITY
2/2 DB or KB Turkish Get Ups
1:00 DBL DB or KB Front Rack Hold
20 Alt. DB or KB Horn Taps
1:00 Weighted Wall Sit*
2:00 Cardio
-No Additional Rest b/t Sets-
*Option to hold KB or DB in Goblet Position for Wall Sit

It has been a while since I have moved for quality and today was a great day for that.

I used 35# for TGU and that was about right.  
2x35# was a little light for front rack hold, but it worked out well.
Horn taps got tough, but I felt like my core was stable.
Wall sit just above parallel (unweighted)
Ran 400m for cardio (2:30, 2:40, 2:45)

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