Thursday
Warm-up
Warm-up
EMOM x 10 MINUTES
MIN 1 – :50 Bike @ MOD PACE
MIN 2 – 10 Scap Push-Ups + 7 Push-Ups
MIN 3 – 10/10 Crossbody KB Deadlifts
MIN 4 – 12 Deadbugs
MIN 5 – 10 Up-Downs
MIN 1 – :50 Bike @ MOD PACE
MIN 2 – 10 Scap Push-Ups + 7 Push-Ups
MIN 3 – 10/10 Crossbody KB Deadlifts
MIN 4 – 12 Deadbugs
MIN 5 – 10 Up-Downs
*Athletes can keep Warm-Up KB for Teaching. Grab an Ab Mat if needed for Teaching
Workout
Metcon (AMRAP – Reps)
"TABATA"
8 SETS EACH, :20 ON/:10 OFF
Tabata 1 – Hand Release Push-Ups
Tabata 2 – Sit-Ups
Tabata 3 – Russian KB Swings (70/53)|(53/35)
Tabata 4 – Cal Bike
-Rest 1:00 b/t Tabatas-
(Score is Reps)
KG KB: (32/24)|(24/16)
Cool Down
Warm-up
FOR RECOVERY
1:00 Pigeon Pose (R)
1:00 Pigeon Pose (L)
1:00 Couch Stretch (R)
1:00 Couch Stretch (L)
2:00-4:00 Squat Hold
1:00 Pigeon Pose (R)
1:00 Pigeon Pose (L)
1:00 Couch Stretch (R)
1:00 Couch Stretch (L)
2:00-4:00 Squat Hold
(No Measure)
