FRIDAY, FEBRUARY 5TH 2021

chris
Friday, February 5, 2021 - 02:30

FRIDAY 2.5

WARM-UP

2:00 ROW (INCREASE PACE EVERY :30)

INTO…

1 SET (:45 ON / :115 SEC OFF)

MOVT 1 - AIR SQUATS

MOVT 2 - PUSH-UP TO PIKE

MOVT 3 - COSSACK SQUATS

MOVT 4 - WALL BALL STRICT PRESS

INTO…

2:00 ROW (INCREASE PACE EVERY :30 )*

*START WITH FASTER PACE THEN FIRST TIME ON ROWER.

EXTENDED WARM-UP

BARBELL SNATCH WARM-UP (COACHES CHOICE)

WORKOUT

AMRAP X 21 MINUTES

7 POWER SNATCH (115/75)(75/55)

14 WALL-BALLS (20/14)(75/55)

21/16 CAL ROW

FINISHER

3 SETS FOR QUALITY

8-12 BARBELL ROLL-OUTS

FOLLOWED BY IF TIME ALLOWS ….

5:00 FOAM ROLL

VIRTUAL PROGRAMMING 2.5

WARM-UP

1:00 CARDIO CHOICE

INTO…

AMRAP X 4 MINUTES

8 INCH WORMS

8 SIT-UPS

8 PUSH-UPS

BODYWEIGHT PUMP

ON A 6:00 RUNNING CLOCK

2:00 CARDIO CHOICE

10 PLANK ROTATIONS

8 UP-DOWN MOUNTAIN CLIMBERS

6 LUNGE + LUNGE + PUSH-UP

MAX CARDIO REMAINING TIME

SWEAT SESSION

5 SETS FOR MAX REPS

1:00 BURPEE +EXTRA PUSH-UP

1:00 RUSSIAN TWISTS

1:00 ALT SIT-THRUS

1:00 ALT LUNGES/WALKING LUNGES

1:00 TUCK UPS

-REST 1:00-