OYC complete:
3 rounds of:
33 BTB squats (squats that begin and end in the bottom of the movement)
rest 30 sec. between rounds.
then,
3 rounds per side of:
33 SLD 15/20
rest 30 sec. between rounds.
then,
3 rounds per side of:
33 heel raises
rest 30 sec. between rounds.
then,
3 rounds of
33 walking lunges (R+L=1)
Post total reps completed to comments
Caution: This workout will make you VERY, VERY sore or injured unless you are specifically conditioned for it. Please consider scaling weight &/or reps if you are new to this workout.
Daily Extras -
After all the shoulder work yesterday, we can't go back at them today. They need rest. Please suspend the standard challenge. Instead, cover 2 miles, or 20 mins of steady state cardio.
Standard Challenges resume tomorrow.
Workout Notes:
- HEED the WARNINGS. Be careful. See vid.
- There should be a deliberate pause at the bottom of each BTB.
- SLDs can be scaled by shortening the movement. Hold the DB by one end.
- Walking lunges are counted as 1+1=1 (as God intended).
- Take NO MORE than 30s rest.
Happy birthday to one of the goofballs who helped to make GPP happen.