“QUARANTINE DAY FIFTY FOUR”

RONIN DAY 17
1 mile run/walk
30 squats
20 push ups
10 pull ups

Meditation 5min

Maintenance/Mobility 10min
Standing straddle 2min
Frog 2min
Saddle eagle 2min per side
Saddle archer 1min per side

Kendo (the way of the barbell)
30 hip snatch

METCON

5 rounds for time:

20 wall balls or thrusters
10 pull ups or deadlifts
5 strict dips

Note: Because we all have different equipment and setting, adapt and modify as needed. If you have a med ball, do wall balls, otherwise, just do thrusters. Fairly light but aim for around 70/50 for weight. If you have a pull up bar, rings or TRX, do pull ups or ring rows. Otherwise, do deadlifts. You’re doing 50 reps so it should moderately heavy, aim for around 225/155. Strict dips can be done on rings on simply, countertop corner or between 2 chairs. No excuses, get after it with whatever you’ve got.

Accessory work
Tabata double unders

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