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THURSDAY 20210204

Warm-up

:90 on Bike/Rower
10 Plank Walk-outs to Push-up
10 Bird Dogs
10 Dead Bugs
Prayer Stretch
Supine Twist Stretch

3 Rounds:
:10 Elbow Plank (Facing Floor)
:10 Elbow Plank (Right Side)
:10 Elbow Plank (Left Side)


Strength and Skill

Every 2:00 for 10:00 (5 sets):
12 x Chest Supported Flat Barbell Rows (As heavy as possible)*

* Elevate bench with plates so that arms are fully extended before starting the repetition. Leave benches out between classes (can be set up in rig at bench stations).

FITNESS and PERFORMANCE 20210204

4 Rounds for Time (with an 18 Minute Cap):
30/24 Calorie Row or 25/18 Calorie Bike
20 Russian Kettlebell Swings (53-70/35-53#)
10 Renegade Rows (30-45#, 20-35#) [5/arm]

Scoring: Time


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