Thursday, January 25th 2024

WARM UP!!

 2 Sets

:45 On Each Stations/:15 Transition

-Machine of choice

-High Plank hold

-DB Clean and Jerk, Switch Hands every 5

then,

15 Prone Snow Angels

20 Plank Shoulder Taps

15 Glute Bridges

6/6 Figure 4 Rotations

:45/:45 Pigeon

SWEAT DAY!!!!

From 0:00-20:00

AMRAP 20 *Move Steady

20/15 Cal Machine Of Choice

20 American KB Swings

:60 Plank

10 DB Strict Press (moderate, don’t go super heavy)

rest 2:00

@ 22:00

For Time

4 Sets

18/12 Cal Bike/Ski/Air Run Sprint

Rest :90 b/w Sets

*score is just time on intervals, stay steady on first part

FINISHER

80 Single Leg V-Ups or Sit ups