Happy Friday, everyone! Hope you found some friends to workout with yesterday. Today is a high intensity, work capacity day. Get moving and do work.
Warm up: #1 – with a PVC pipe, broom stick, band, whatever!: 10 pass throughs, 10 around the worlds (start with one arm and move the PVC around your head, other arm will follow), 10 straight leg deadlift, 10 overhead squats
Main deal: Run 600 m… then… 4 rounds of: 30 air squats, 20 1-arm alternating DB or KB snatch… then…. Run 600 m (Men: 30-40# DB, Women: 15-25# DB)
Don’t want to run? Row 750 m on each effort. Or do any cardio activity that lasts around 3-3:30 min (jump rope, low steps ups, bike, etc). Don’t know how to snatch a weight? Clean and press it instead.
Don’t worry about what modifications you take. The goal is not to be the fastest, most bad ass person out there. It’s to be the most bad ass version of yourself.
Quote of the day: “The best exercise for gaining strength is not missing workouts.” – James Clear, author of Atomic Habits. Consistency is key making any major changes in life.