072121

Say goodbye to Rob Popovitch at 6pm Wednesday. Rob and his family bought a house in Fairfax and will be moving this week. Good luck Rob!

Warm-up:
Row 1 minute at easy pace
30 Jumping jax
5 Inchworm pushup
:30 Dead hang from pullup bar
Row 1 minute at moderate pace
6 Spiderman lunge
14 Mountain climber
5 Knee raise + T2B
15 Penguin Jump
20 SU
10 DU
6 Alternating push press
5 Up down dog + walk the dog

WOD:
Tabata Alternating single arm push press (50/35#, Hold two DB’s in front racking, alternating right and left single arm push press)

Rest 1 minute

Tabata Row

Rest 1 minute

Tabata DU or SU

Rest 1 minute

Tabata T2B or knee raise

*Tabata is :20 of work followed by :10 of rest for 8 sets.
Score is lowest number of reps for any of the 8 sets.

Mobility:
1:00 Low dragon
1:00 Standing straddle