DAY 17 Get Real Mo’links: Zuchs for Breakfast The Other Banana Sunchokes

Weekly Warm Up

Mobility: Calf Stretch – 60-90sec/side Check it here (at about 3:17)

2 mins Rowing (*Keep it smooth. Stroke rate should be between 20-26 strokes per minute) Learn the technique kids!

2 Rounds:

  • 10-15 Ring Rows
  • 10-15 Push Ups
  • 15 Shoulder Pass Throughs
  • 10-15 Overhead Squats
  • Part 1:

    Sumo Deadlift High Pull Review

    Part 2: Fight Gone Bad

    In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  There are 3 rounds.

    The stations are:

    Wall-ball: 20#/14#  (Reps) Sumo Deadlift High-pull: 75#/55# (Reps) Box Jump: 20″/14" box (Reps) Push-press: 75#/55# (Reps) Row: calories (Calories)

    The clock does not reset or stop between exercises. On the call of “rotate,” the athlete/s must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

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