Warm up
5:00 of cardio
Run/bike/row/jump rope/burpee
Strength
Tempo Bulgarian split squats
It’s going to be a deep burn
6 sets of 6 on each leg
Perform all reps on one leg then all reps on opposite leg.
Try to do your weak side first!
The tempo is going to be
5 seconds down-2 second hover-explode up-1 second reset… Watch the video challenge for a demo of the exercise!!!
Work out
10-1
Bear squats
(Hug your object ball/DB/kb/plate and perform squats with it, it’s giving hugs but maintaining social distance)
1-10
Handstand push-ups
Cap is 8 minutes
Remember the hspu scaling from yesterday, here is where it’s important!!
It will look like this
10 bear squats
1 hspu
9 bear squats
2 hspu
8 bear squats
3 hspu
7 bear squats
4 hspu
6 bear squats
5 hspu
5 bear squats
6 hspu
4 bear squats
7 hspu
3 bear squats
8 hspu
2 bear squats
9 hspu
1 bear squats
10 hspu —— and then you cry
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 
Omg… 30# dB on back for all
AND 7:54, 30# dB feet on box strict
LikeLike
Got to 3 bear squats (round 15 of 20). 45# DB for the bear. Got to check back on some HSPU options, it was no bueno. But got 62 in the challenge! Nice outdoor workout!
LikeLike
6:52 (knees on box, 20# med ball)
LikeLike
Strength
3 sets at body weight
2 sets with vest
1 set with vest and 10# plate
Wod: DNF, completed round of 3 bear squats and 5 hspu
LikeLike