Thursday, February 22nd 2024

WARM UP – KB

2 Rounds

10 KB swings (light)

10 walking lunges (BW)

10 push ups

MOVEMENT/MOBILITY – wall :

30 lat/tricep stretch on wall / side

:30 turnback stretch on wall / side

:30 wall hinge stretch

:30 calf stretch on wall / side

:30 cross-legged piriformis stretch / side

:30 wide stance forward fold

10/8 Cal Bike or Row Sprint

SWEAT DAY!!!

For Time (35min CAP)

100/80 cal row

+

80 walking lunges (light weight, goblet hold)

120 Ab-mat sit ups

+

100/80 cal echo bike

+

80 Bench Press (moderate weight)

120 Russian KB Swings

***Althetes can partition middle sections of 80s/120s however they would like,

ROW and ECHO must be done straight through****

NOTES Bench press/KB weight should be a weight that allows athletes to start around sets of 10-15 reps