December 28th, 2016

WEDNESDAY

DGA fam, we’ve made it to the middle of the week again! I know we are all busy, but hopefully thing are starting to slow down for you all now that the Holiday’s are coming to a close. I cannot wait to get back into the gym Thursday and see all of your shinning faces!

I know you guys have probably enjoyed some deloading this week, but with that, let’s make sure we’re showing up and giving it all we’ve got. It’s not always as fun as hitting heavy weights, or doing a tough metcon. However, it’s just as important for your body to have active recovery as it is for you to do hard workouts.

#WorkingRecovery

Fitness:

4 sets
1K Row
60 sec FLR (rings)
60 sec Burpee
1 sled push
+
4 sets
10 Defranco Cuban Press
10 Banded Pull Aparts
10 Seated Clean and Press w/ DB’s

Competition:

Active Recovery
3 min AB
2 min Shuttle Run
1 min Burpee
x 5 sets
+
3 sets
10 Back Ext w/ weight w/ twist
10 BW Back Ext no twist
30 sec Hollow Rock
+
10-15 min Mobility work