Thursdays, August 22nd 2024

WARM UP – jump rope

1:00 Machine

:30 single under

1:00 burpees

:30 Single or Double

MOVEMENT/MOBILITY – KB

10 KB Sumo deadlifts

:30 suitcase case carry / side

:30 dead hang from bar 5

15 heel/toe calf raises

:30 Forwar Fold

10 Glute Bridges

10 Russian Swings

10 American Swings

SWEAT DAY!!!!

Every 6 Minutes x 4 Sets

25/20 Cal Machine

25 American KB Swings (moderate)

25/20 Cal Machine

75 Double Unders or 100 Singles

*score is slowest round

BONUS ABS!!! (in class)

TABATA

8x

:20 Max single leg v-ups

:10 rest

+ right after final set

:90 Plank