Monday- April 15th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

250m Row/200m Run

3 Wall Walks

10 Back Pedals

:30 sec Wall Sit

10 Wall Squats

20 Double Unders- or attempts (working on them again this week, because it takes lots of practice to gain a new skill!!)

+ Today's Warm-up Movements:

*Hip Swings x 10 each way

*Calf Stretch x :20 each

A. “Full Circle”

For Time:

1500 Meter Row

100 Double Unders (200 Single Unders)

50 Calorie Bike

100 Double Unders (200 Single Unders)

1500 Meter Row

B. 2 or 3 sets of: (time permitting)

– Barbell Hip Thrust x 6 reps @ 21X1

– Reverse DB Flys x 10 reps @ 1010

– Hanging L-Sit x 30 seconds (accumulated time if needed)

C. Buy-out

Samson Stretch x 2:00 each

Forward Fold Stretch x 1:00

*NUTRITION CHALLENGE DO-ers: text your points to AJ today!

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