Popeye II

Updated: Jan 27, 2020

Warm up:

200 m Run/Row

3 Yoga Worms

5 Lunge Twists (R+L=1)

Arm Circles


Then complete one of the following options-*

Option 1 > 3 Months:

5 Rounds-

20 Deadlifts 95/135

10 Pullups

400 m Run/Row


Option 2 < 3 Months:

4-5 Rounds

20 Deadlifts 65/95

10 Pullups

400 m Run/Row


Option 3 < 1 Month:

3 Rounds

10 Deadlifts 45/65

5 Pullups

200 m Run/Row


*Please scale the weight with those deadlifts! If you are unsure where to begin, please start with a lighter bar and work your way up to a heavier bar once you feel more comfortable. This is not a timed workout.


Cool Down:

T-Spine with Foam Roller

Child's Pose with grip stretch

Lower Back and Piriformis Stretches

QL Stretch


Post thoughts to comments


Weekly Challenge: Complete 100 Situps each day


Where will we feel this today? Right here...




123 views3 comments

Recent Posts

See All

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of

Minefield

Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo

 Logo-2.jpg