THURSDAY 3.18
WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 6 MINUTES
MIN 1 - ROWLING*
MIN 2 - :45 PERFECT STRETCH**
*ROWLING = TRY TO HIT 100M ON THE ROWER… OVER 100M = 2 BURPEES, UNDER 100M =5 AIR SQUATS
**PERFECT STRETCH = 1 SAMSON STRETCH W/ ROTATION + 1 GROINER + 1 HAMSTRING STRETCH ON ONE SIDE THEN SWITCH
WORKOUT
EMOM X 10 MINUTES
MIN 1 - AMRAP OF 4 WALL BALL FRONT SQUATS + 4 WB GROUND TO OVERHEAD (20/14)(14/10)
MIN 2 - ROW OR BIKE MODERATE EFFORT
-REST 3:00
EMOM X 10 MINUTES
MIN 1 - AMRAP OF 4 MED BALL SIT-UPS + 4 MB SEATED PRESS
MIN 2 - ROW OR BIKE, MODERATE EFFORT
COOLDOWN
FLOW STRETCH
2:00 PIGEON (1:00 EACH SIDE)
2:00 SADDLE
2:00 DRAGON(1:00 EACH SIDE)
2:00 SEATED FOLD FORWARD
2:00 REBOUND