Thursday
Warm-up
Warm-up
EMOM x 9 MINUTES
Min 1 – :40 Cardio of Choice
Min 2 – :30 SeeSaw Bent Over Row
Min 3 – :20 Banded Pull Aparts + :20 Shoulder Taps
Min 1 – :40 Cardio of Choice
Min 2 – :30 SeeSaw Bent Over Row
Min 3 – :20 Banded Pull Aparts + :20 Shoulder Taps
Workout
Metcon
EMOM x 20 MINUTES
MIN 1 – :50 Plank*
MIN 2 – :50 Cardio of Choice 1
MIN 3 – :50 Max DB No Push-Up Renegade Row (50/25)|(35/20)
MIN 4 – :50 Cardio of Choice 2
MIN 5 – :50 DB Heel Taps
MIN 1 – :50 Plank*
MIN 2 – :50 Cardio of Choice 1
MIN 3 – :50 Max DB No Push-Up Renegade Row (50/25)|(35/20)
MIN 4 – :50 Cardio of Choice 2
MIN 5 – :50 DB Heel Taps
*Round 1: Front Plank (Elbows or Hands)
Round 2: Side Plank (R)
Round 3: Side Plank (L)
Round 4: Reverse Plank
(No Measure)
KG DB: (22.5/15)|(15/10)
Cool Down
Warm-up
2:00 Forward Fold
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (R)
2:00 Frog Stretch
2:00 Saddle Pose
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (R)
2:00 Frog Stretch
2:00 Saddle Pose
(No Measure)
