Thursday, January 12th 2022

WARM UP

2 Minute Machine (:30 easy/:20 Mod/:10 Hard)

into

2 Sets

-5/5 T-Spine Rotations

-5 Push-Ups

-5/5 Step Ups

-5 V-Ups

Straddle Stretch

SWEAT DAY!!!

30 Minutes to complete or get as Far as possible

-10 Renegade Rows

-20 Cal Machine

-10 Renegade Rows

-30 American KB Swings

-20 Cal Machine

-10 Renegade Rows

-40 Box Step Ups

-30 American KB Swings

-20 Cal Machine

-10 Renegade Rows

-50 Sit-Ups

-40 Box Step Ups

-30 American KB Swings

-20 Cal Machine

-10 Renegade Rows

-60 Air Squats

-50 Sit-Ups

-40 Box Step Ups

-30 American KB Swings

-20 Cal Machine

-10 Renegade Rows

*renegade Row = Pushup + Row L + Row R

*accumulator style, adding 1 movement each round

FINISHER

Coaches Choice of Abs!!!