Thursday, September 21st 2023

WARM UP

WARM UP – rower

Tabata row *:20 on, :10 off x 8 (4 min)

MOVEMENT/MOBILITY –

:30 seated forward fold

10 hollow rocks

10 scorpions

10 reverse snow angels

5 yoga push ups

6/6 Figure 4 rotations

:30/:30 Pigeon Stretch

:20 Inactive Squat into :10 Active Squat

6/6 Curtsey Lunges

SWEAT DAY!!!

For Time:

15-20-25-30-35 Ab Mat Sit-Up or 5-10-15-20-25 GHDSU

*After each set perform 50′ of OH Walking Lunges (1DB)

right into

3 Rounds

1000m Bike

30 SL V-Ups

500m Ski or Row

30 Air Squats