Thursday, November 17th 2022

WARM UP

EMOM x 4

-10 Controlled Air Squats

*bike remainder of minute

Into

-Straddle Stretch

-Spiderman

-Puppy Dog

-Downward Dog With Heel Pedal

SWEAT DAY!!

AMRAP x 10

20 American KB Swings

20 Air Squats

250m Row

*Rest 1 Minute

AMRAP x 10

20 Sit ups

20 Goblet Squats

15/12 Cal Bike

*Rest 1 Minute

AMRAP x 10

20 H2H KB Swings

20 Walking Lunges

250m Ski

*choose KB weight/no RX

CORE FINISHER!!!

2 Sets

15 Crunchy Frogs

15 Coach Led Scissors

15/15 SL Toe Touches

1:00 Rest b/w