Workout of the Day
AMRAP in 12 minutes:
10 goblet squats
8 devil presses

You should go light enough that your goblet squats are unbroken. If you think that this movement combination might be too taxing on the lower back, consider switching the devil presses to regular burpees.

standard: 35/20, regular burpees
rx: 50/35
sport: 45/30, double dumbbells on both movements (dumbbells on the shoulders for the squat)
metcon: 5:00 on/2:00 off/5:00 on*

*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!

Skill
Post-Workout Stretching: ~15 minutes
Your coach will either lead you through the following routine, or use one of their own
2 minute puppy dog
1 minute twisted cross per side
2 minute pigeon per side
2 minute lunge per side
2 minute standing straddle