Thursday, June 15th 2023

WARM UP

“The Warm UP”

3 sets

:15 Jumping Jack

:15 Air Squat

:15 Spiderman

:15 Jump Squat

right into

3 Sets

:15 Plank

:15 Side Plank

:15 Transverse Hold

:15 Side Plank

1:00 Couch Stretch

:30/ side Wall Figure 4

then,

200m Row

10 Cal Bike or 100m Run

100m Row

@ Workout pace

SWEAT DAY!!!!

Every 5 Minutes x 6 Sets

-500/450m Row or Ski

-24/18 Cal Bike or 300m Run

* Score is Slowest Round

*Modify run or bike cals that allows for at least a minute rest. This shouldn’t turn into an AMRAP with no rest.