2.13.2019

 In Workout of the Day

Warm Up

Row 30/20 Cals

Then 2 Rounds of:

  • YTW x 5
  • Cat Cow x 10
  • Prone Kneeling T Spine Rotation x 5 per

Workout of the Day

Performance

A. Every 3 minutes, for 15 minutes (5 sets):

  • Press x 2-3 @ 20X1

-Couch Stretch 60 seconds per between sets.

B. In teams of 4, complete 5 sets for max reps/calories of:

  • 60 seconds of Rowing (for calories)
  • 60 seconds of Burpee to 6″ Target
  • 60 seconds of Barbell Thrusters (75/55 lbs)
  • Rest 60 seconds

GPP

A. 4 Sets

  • A1: Half Kneeling Single Arm KB Press x 6-8 Left @ 2111
  • A2: Couch Stretch 60 seconds – Left
  • A3: Half Kneeling SA KB Press x 6-8 Right @ 2111
  • A4: Couch Stretch 60 seconds Right

B. In teams of 4, complete 5 sets for max reps/calories of:

  • 60 seconds of Rowing (for Calories)
  • 60 seconds of Burpee to 6″ Target
  • 60 seconds of DB Thrusters
  • Rest 60 seconds

 

 

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