Workout Monday 1/25

Happy Monday!  Today we will be doing some metabolic conditioning.  Thursday 1/21, we did a long metcon.  Today, we will do a series of short ones with some rest in between.  This is a great opportunity to work on your form!

We will also start a “habit of the week”.  This week’s habit is to MAKE TIME FOR RECOVERY!  Take a moment today to plan 5 minutes each day for recovery.  Monday through Friday, it is built in to our workouts.  However, if you miss a day, make sure to take 5 minutes on Saturday or Sunday to do the stability or posture routines, take some time to stretch, or do the foam roll and lacrosse ball routine below!

foam roll

(Monkey loves to foam roll with me at the end of a long day!)

Workout 

Warmup:

10 minutes steady on machine of choice followed by

3 sets of 5 burpees, 5 kettlebell swings, 5 bent over rows each arm, 5 situps

Metcon:

5 rounds of: 4 minutes EMOM

  1. Burpees
  2. kettlebell swings
  3. bent over row (30 sec each arm)
  4. butterfly situps

Rest 1 minute

In this workout, aim to get the same number of reps each time through!

Recovery work

Lacrosse ball/tennis ball rolling routine (there are lots of foam rolling and lax ball exercises on this link, but today we will focus on piriformis and lats)

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