Monday 6.15.20


2 min cardio

10 Leg Swings

10 Air Squats

10 Worlds Greatest

10 Quad Stretch

10 Cradle Stretch

Find the weight you want to use for the Strength


“Bring Sally Up” – Strength will be your score for today

During the song “Flower” by Moby, you will back squat the weight of your choice. Every time they say “Bring Sally Up” you will stand up, every time they say “Bring Sally Down” you will squat. You will have to hold the downs in a pause squat (below parallel). Your score today will be the weight that you picked, IF you were able to complete every single rep. If you miss a single rep, you will get a DNF (did not finish). Choose wisely (hint: this is hard with body weight only;)


Choose 1:

5k Row (this takes about 18-25 minutes)

2k Row

2k Ski

5 mile Bike

*make sure to write scores in your book


Foam roll legs