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THURSDAY 20210624

Warm-up

Tabata (8 rounds of :20 on, :10 off):
Sprint/Backpedal
Walking Lunges
Side Shuffle
Walking Inchworm

10 Downward/Upward Dog Transitions
10 Scorpions
Banded Hamstring Stretch
Banded Shoulder Distraction Stretch
Calf Stretch on Rig


Strength and Skill

Every minute on the minute for 8 minutes:
:20 Handstand Hold Against Wall or Handstand Pike Hold or Seated Double Dumbbell Overhead Hold


FITNESS 20210624

Every minute on the minute for 24 minutes:
Int 1 – 1:00 Calorie Row @ Max Sustainable Pace*
Int 2 – 15 Abmat Sit-ups
Int 3 – 12 Lateral Jumps Over Rower

* Stimulus: this is meant to be performed at an even/steady state cadence across all minutes–try to find a consistent pace that you can hold for the full :60 on the rower.

Scoring = total calories rowed.

Scoring: Calories


PERFORMANCE 20210624

Every minute on the minute for 24 minutes:
Min 1 – 1:00 Calorie Bike @ Max Sustainable Pace*
Min 2 – 10 V-Ups
Min 3 – 12 Box Jump-overs (24/20”)

*Stimulus: this is meant to be performed at an even/steady state cadence across all minutes–try to find a consistent pace that you can hold for the full :60 on the bike.

Scoring = total calories biked.

Scoring: Calories

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