Thursday, December 7th 2023

WARM UP

2 Sets

:45 Machine

10 Deadbugs

:30 Deep Squat Hold

then,

Foam Roll Lower Back

Straddle Stretch

Foam Roll Left IT Band

Butterfly Stretch (hands under legs)

Foam Roll Right IT Band

Puppy Dawg

SWEAT DAY!!!!

10 Minute EMOM

:45 Max Calorie Row

Rest 2:00

10 Minute AMRAP:

200′ OH KB Carry (25′ Increments) (moderate weight, switch arms at 100′)

200′ Sandbag or D-ball Carry (up to you if you want to go heavy or stay light and just move)(25′ Increments)

20 American KB Swings

Rest 2:00

10 Minute EMOM

:45 Max Calorie Ski or Bike (ski if possible)

*In larger classes start athletes on different 10 Minute Sections

*score is bike + row Cals