Thursday, May 4th 2023

WARM UP

:90 Row

50′ Body weight Walking Lunge

50′ Walking Spidermen

5 Shuttle Runs

50′ Tin Soldiers

50′ Knee Tucks

5 Shuttle Runs

:90 Bike

SWEAT DAY!!!

8x – alternating

1. AMRAP – 2

12/9 cal row

14 DB Walking lunges (Goblet Hold/light)

Max Rep V-ups or SL V-Ups

:60 rest

2. AMRAP – 2

12/9 Cal Bike

14 Alt DB Snatches

Max Rep Ab Mat Sit Ups

:60 rest

Score is Ab mat and V-Ups Combined

COOL DOWN

Coach Led Foam Roller or Stretching