Thursday, March 7th 2024

WARM UP – bike

1:00 legs only bike or strapless Row

1:00 arms only bike/row

:30 bike/row fast regular

MOVEMENT/MOBILITY – mini band

*grab mini band

8 banded shoulder external rotations

8 seated banded shoulder flexions

8/8 mini band plank lateral walks

:20 upward dog

:20 scorpions

8 good mornings w/ mini band

8 Lateral walks w/ mini band

:30 calf stretch / side on rig

:30 Squat Hold

10/10 Lateral Leg Swings

3/3 turkish Get ups w/ no weight (do first rep each side together to work tech)

SWEAT DAY!!!

AMRAP – 20

16/12 cal Bike

20 American KB swings @ 53/35

250m Row/Ski

20 ab-mat sit ups

*no rest b/t

NOTES – Moderate effort “mover” before the Open workout tomorrow

SKILL/CORE

AMRAP – 8 @ easy pace

2/2 Turkish Get ups @ moderate weight

:20-:30 L Sit on Paralettes or Parallel Bars