Alternative Athletics: Rory

Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.

then

3 Rounds
7 shoulder press front and back
7 PVC Pass Through
7 Pushups

Strength
5 sets of 3x Overhead Squat increase weight each set

This is a test.  Keep track of scores and scaling for future reference!
WOD
Rory - 8 Rounds
10 seconds bare bar Shoulder Press
20 seconds rest
10 seconds Pushups
20 seconds rest
10 seconds Ring Dips
20 seconds rest

Cool Down
upper back and trap stretches
7 Minute Upper Body Stretch


Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.

2 Rounds
500 Meter Row
400 Meter Run

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