Tuesday
[1:00]
AMRAP 10:00 @ Warm-Up Pace
-10/7 Calorie Erg
-10 Step Back Lunges
-10 Russian Swings; moderate
-10/7 Calorie Erg
-10 Up-Dog to Alt Toe-Touch
-10 Gorilla Rows; moderate
[15:00]
“Batman”
AMRAP 10:00
-12 Calorie AirBike
-12 Dual KB Step Back Lunge 70/53’s
-12 Line-Facing Burpee
[30:00]
“Robin”
AMRAP 10:00
-25 Calorie Row
-25 Wall Ball 20/14lb, 10/9ft
-25 AbMat Sit-Up
[45:00]
EMOM 10:00
1) 6-8 3pt Bent Over Row; arm 1
2) 6-8 3pt Bent Over Row; arm 2
[57:00]
30s Seal Stretch
30s Overhead Triceps Stretch / side
30s Seated Biceps Stretch
Thursday
(Closed for Christmas)
You are welcome to attend Open Gym Friday or Boot Camp Saturday.
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.