5 Total Rounds of:
5 Bird Dogs each side
15 Stepping mountain climbers total (step around hand and step back)
5 Strict Chin-Ups
10 Air Squats
ALL THE MOBILITY!
Why Do This Workout?
This workout will be a good mix of lower intensity mobility followed by a little higher intensity gymnastics. The perfect blend of activity to get your body moving actively on a Thursday!
Duration and Feel: This should be a casual pace throughout, not maximal intensity. Between 18-22 minutes is a good casual pace for this one.
Specific warm-up focus: Movement overview, chin-up scaling option prep.
Scaling Options: Scale to a band for chin-ups or ring rows. Scale v-ups to single leg v-ups or tuck ups.
At Home Options: As is, do 5 dumbbell bent over rows with a supinated grip (palm facing away from you) each arm in place of chin-ups.