Who will be working out today? Bob, Dave, Lacey, Heather, Grace, and me.

General Warm-Up
Lower Leg Prep Routine
10 dynamic calf and hamstring stretch with feet together
1:00/1:00 single leg kneeling ankle stretch
1:00 sit on heels with feet flat
1:00 sit on heels with toes curled
1:00 sit on heels with feet flat (leaning back)
1:00 sit on heels with toes curled (leaning back)

2 rounds
20 double under (40 singles)
200m row (1:30 bike)
*rest 1:00-2:00 between efforts

Workout
Every 7:00 for 2 sets
100 double unders (singles, 200, 150)
600m row (600m run or 1800m/1500m bike) (3:00 bike = .8 miles)

Transition
review movements and goals for part 2
practice, build-up, and set-up as needed for 5:00

Workout part 2
Every 3:00 for 15:00 (5 sets)
5 weighted strict dips (couch dips – 12, 15, 15, 17, 18)
5 weighted strict pull ups (bent over db rows – 15lb set – 15, 18, 20, 22, 24)

Minimal equipment
pull-up – perform high rep set of truck rows or bodyweight rows from a table top
dip – perform high rep set of box dip/bench dips from a couch or chair

Cool Down
1:30/1:30 standing calf stretch

Another good start to the day.

Have a great day everyone. See you tomorrow!

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