April 21, 2020

Posted By: Christi

Zoom @ Noon

5 Rounds:
5 DB Box Step Over (65’s/45’s)
10 Dumbbell Push Press (65’s/45’s)
20/17 Cal Row
Goal: Compare to 2/11

Compare to 2/11. Box step overs are on the heavier side but limited to only 5 reps. Be honest with the push press and keep those legs locked out with the finish and avoid dipping under the weight. Lower the weight if needed in order to accomplish this. Legs will be a bit cooked for the row so play around with the damper setting. It may be more valuable for some to go a bit lower and keep a fast strokes/min. Your choice here but work hard on the rower with an element of pacing so you can get back on those DB’s to keep moving.

Optional Accessory
3 Rounds for Quality
50′ Handstand Walk
15 T2B

This is for quality and not time. If you don’t have a HS walk this is a great opportunity to either practice, or do some shoulder taps again the wall or even from a push up position. If you are getting better but still need some work try giving yourself a target to walk to with small goals. Ideally walking toward a wall where you can tap your heels to the wall and reset.

Mobilize 1x:
2 min Glute Roll/side
2 min IT Band Roll/side