Monday, March 21st, 2022

Coach Led Warm Up

2:00 Bike

2 sets of

*Mini Band Complex (5/5 half circles, 10/10 lateral steps, 15 glute bridges)

then,

2 rounds

10 Air Squats

10 Lunges

10 Ring Rows

STRENGTH

Every 2 Minutes for 4 Sets

8 Back Rack Reverse Lunges (4 each leg)

12 Heavy Russian KB Swings

GET FIT

For Time:

-40/30 Assault Bike

30-20-10

Wallball (20/14)

Box Jumps (24/20)

-40/30 Assault Bike

15 Minute Time Cap

Post time to whiteboard and Wodify

Recovery

2 Sets

1:00 Couch Stretch Each leg

:30/:30 Calf Stretch

Extra Credit

SQUAT CLEAN

EMOM x 10 Minutes

-1 Clean @ 70-80%

CORE

EMOM x 9

:40 on/:20 Off

-V-Ups

-Hollow Hold

-Russian Twist