Tuesday April 14th

Breathe:

5 seconds inhale – 5 seconds breath hold – 10 seconds exhale – 5 seconds hold x 5 sets (2:05)

General Warm up:

Run/Row/Bike/Jump Rope x 3 minutes. (Nasal breathe only) Adjust intensity to be able to keep mouth shut.
Extra challenge: Do it while holding a mouthful of water.

Mobility:

Marcus Filly Squat Flow x 5:00

Part 1: 

3 Rounds, Rest 2:00 between:
Push up Progressions
1. Full Negative:(3-5 sec) x 5 reps
2. Full Negative with Quarter push: x 5 reps
3. Half Push up + Negative: x 5 reps
4. Bottoms Up Push Up: 3-5 seconds x 5 reps

Part 2:

AMRAP 20
20/14 Cal Bike or 30/21 Cal Row or 400m Run (2-3:00)
*20 KB Swings

Scale:

KBS => *20 Reps if Normal or Heavy, 25 Reps if Med, 30 Reps if Light => RKBS

Notes: Part 1 really focus on the movements and work through the progressions. Use these often if trying to improve your pushups. Part 2 is a long grinder WOD, keep pushing at a good pace you can maintain for 20 minutes.

Express (20-30 min)

Warm-up: Run/Row/Bike/Jump Rope x 3 minutes,    Mobility: Banded Hamstring Stretch (1 min each side), Lax Ball Shoulders (1 min each side),   WOD: AMRAP 15 – 30/21 Cal Row & 100 Butt Kicks and 20 Pushups. Sub: 400m Run (1 min away from house, 1 min back), or 100 High Knees for Row.

Cooldown: 5 min walk outside.