banner

THURSDAY 20210408

Warm-up

:90 on Bike or Rower
10 Leg Swings Front/Back Side/Side
5 Plank Walk-outs
10 Floor Facing Snow Angels
5 Thread The Needle/side
Seated Forward Fold Stretch
Samson Stretch

2 Rounds:
4 V-ups or Tuck-ups
6 Reverse Lunges


Strength and Skill

Every 1:30 for 15:00 (10 sets–5 sets of each):
Interval 1: 10 Ring Body Saws*
Interval 2: 16 Medball Russian Twists

* Slow and controlled on these to a :02 count forward and back. If the instability of the rings is super challenging you can substitute a foam roller under your feet instead of the rings.

FITNESS 20210408

As many rounds and reps as possible in 15 minutes:
20/15 Calorie Row
20 Abmat Sit-ups
40ft KB/DB Goblet Walking Lunge (35-44/20-26#)

(40ft = Half the Rig Down/Back)

Scoring: Rounds + Reps


PERFORMANCE 20210408

As many rounds and reps as possible in 15 minutes:
15/10 Calorie Bike
20 Abmat Sit-ups
40ft Double KB/DB Farmer Carry Walking Lunge (50-53#/30-35#)

(40ft = Half the Rig Down/Back)

Scoring: Rounds + Reps

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin