Workout
4 RFT
Bike cal – 20/15
5 Dball shoulder + squat/side – 100/60
10 Knees to elbow
15 Push ups – feet on dball
**We took some time off from using the dballs, so here they are for the second week in a row. Similar to last week we’ll be doing 10 reps, but instead of popping the ball over your shoulder or dropping it back at your feet, first you’ll need to do a squat with that bad boy on your shoulder. Think about the number of various squats we do – air, back, front, overhead – usually using a barbell for the last three. We’ve done a few single arm/racked squats and the occasional overhead squat with a KB or DB (although it has been awhile…). How heavy were those weights? Now consider the size and weight of the dball and what it takes to balance it on your shoulder while squatting. A little strength, coordination, balance, and a whole lot of effort. Don’t rush through these, and really strive to get in a solid squat. Parents who carry their children on their shoulders while picking up misc items off the ground should be looking at this and thinking “I got this!”.
Push ups are easily scalable, too. If you’re struggling getting your chest to the ground, move back on the ball so it’s closer to your knees. Similar to increasing or decreasing the difficulty of ring rows by changing the angle, we’re just doing it with a push movement vs a pull movement.