Thursday- March 28th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*4 way Hip Swings x 10 each way

*Samson Lunges x 20

A. Three sets of:

Banded Pull Aparts x 20 reps

Rest 60 seconds

Prone Plank Hold x 45-60 seconds

Rest 60 seconds

B. “Mean Machine”

3 Rounds:

3:00 Calorie Row

2:00 Calorie Bike

1:00 Burpees

Rest 2:00

C. Mobility and Maintenance- can be done at home if needed- but do it!!

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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