NEO — DAY ATLAS

NEO WORKOUT ATLAS In Greek Mythology, Atlas was condemned by Zeus to carry the world on his back after the Titans lost the war. Warm up 30 seconds of CrossFit burpees 30 seconds of squats 15 seconds of forearm circles 15 seconds of wrist circles 15 seconds of single leg hip circles 15 seconds of single leg hip circles (other side) 3 cycles Heavy single kettlebell work 75% percentage of your 1RM BICEPS, GLUTEALS, HAMSTRINGS, FEET, AND ANKLES 90 seconds to complete 6 double-arm standing or seated hammer curls 90 seconds to complete 6 single-leg deadlifts 90 seconds to complete 6 single-leg deadlifts on the other side 1 minute to complete a minimum of 10 CrossFit burpees 2 minute of active recovery 7.5 minutes per round Complete 4 rounds Active recovery work Uneven rounds 20 seconds of kneeling forearm stretch 20 seconds of pigeon 20 seconds of pigeon (other side) 2 rounds = 2 minutes Even rounds 15 seconds of Cossack stretch 15 seconds of hip flexor stretch 15 seconds of Cossack stretch (other side) 15 seconds of hip flexor stretch (other side) 2 rounds = 2 minutes