M -run 1 mile for time (this is a time trial) this is a hard single mile, if rowing row a 2k, if biking bike 3600m
U -your skill focus this week is on the push-up, focus on all reps having your elbows glued in tight to the sides of the body, when performing your push-ups chest or vest touches only. Do not count any reps where the belly or thighs touch.
R -accumulate 30 quality reps of push ups 5 days this week
P – mobilize accumulation of 40 minutes in the bottom of a squat (break it up into 5-15 minute segments) can do the Olympic squat test as well
H – hydration, last week was drink 50% of your bw in liquid, this week try to drink 24oz of liquid within an hour of waking and an additional 24oz within 1 hour of your workout.
20 supine single leg banded knee tucks (total)
30 toe raises
5 wall walks
5 walkout toe taps
10 drag curls
15 db oh triceps extensions
5 pull ups
10 push ups