Start of a NEW cycle!  Woot.

DAY 28 Get Real Mo’links: Ferment your Own Holy Mole Like you Needed More Reasons!

Weekly Warm Up

Mobility: Psoas Stretch

500m Row OR 2mins of Double Unders work

2 Rounds:

  • Torsion Control Drill - 10-15 touches/side (controlled tempo)
  • 15 Glute Bridges with slow tempo (focus on using glutes and not hamstrings)
  • 15/side Prone Y's
  • 25 Poliquin Step Ups OR 15 Low Box Step-Ups
  • Part 1:

    NEW Q’s: A1: Back Squat 3 x 5 sets across – rest 60sec A2: Chin Ups 3 x Max - rest 60sec

    VETERAN Q’s: A1. Back Squat 4 x 6-8 [30x2] - rest 30sec A2:  Chin Ups 4 x Max [30x0] - rest 60sec

    Part 2: Benchmark #1

    • 2 mins Row for max calories
    • 30sec Rest/Transition
    • 2mins Max Double Unders
    • 30sec Rest/Transition
    • 2mins Max Burpees
    • 30sec Rest/Transition
    • 1min Row for max calories
    • 30sec Rest/Transition
    • 1min Max Double Unders
    • 30sec Rest/Transition
    • 1min Max Burpees

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