Tuesday
[0:00]
Tabata
P1) Row
P2) x2: Dead Hang, Walking Lunge
[5:00]
25s Each…
-Seated Forward Fold
-Hollow Hold
-Tabletop Glute Bridge
-Seated L-Sit Raises
-Hip 90-90s
-Up-Dog to Down-Dog
-Up-Downs
-Air Squats; wide stance
-Pulsing Forward Fold
-Air Squats; narrow stance
[10:00]
Whiteboard Brief
5min Clock to Prep & Practice
[20:00]
“Steel Sandwich”
<partners: 1 works, 1 rests>
For Time (27:00 Cap)
-70 Toes-to-Bar*
-60 Calorie Row*
-50 Single KB Overhead Lunge 53/35lb
-40 Dual KB Front Squat 70/53’s
-50 Single KB Overhead Lunge 53/35lb
-60 Calorie Row*
-70 Toes-to-Bar*
*subtract 5 reps / female on team
[51:00]
Tabata: Alt DB Hammer Curls
*hold DB’s during rest
[56:00]
30s Each x 2 Rounds
-Seated Biceps Stretch
-Seal Stretch
-Glute Med Stretch (L)
-Glute Med Stretch (R)
Thursday
[0:00]
Joint Rotations Warm-Up
[8:00]
AMRAP 15:00 @ 75% Effort
-10…12…14…. Calorie Erg*
*walk 2 x 60ft as rest b/t
*use the same erg the entire time
…
[15:00 Clock]
-10 Glute Bridge; Shoulders on Bench
-20 Seated Banded Hamstring Curls
-15 Banded Face Pulls
-5 Lat Pull Down; 3s lower, heavy
-15s Side Plank Hold / side
[42:00-54:00]
-30s Saddle Pose
-30s Lizard Stretch / side
-30s Overhead Opener
-30s Seated Biceps Stretch
-30s Supine Hamstring Stretch / side
-30s 2-Way Neck Stretch (split)
+
Breath Work; Remainder
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.