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Training for Monday, January 8th

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Warm Up
Group Circle
3 Rounds
7 Up Downs
7 2-count Mountain Climbers
7 Thrusters 43/35

Gymnastics Work
4 Rounds for Quality
10 KB Windmills (5 each side)
1:00 Forearm Plank
1:00 Rest

Workout of the Day
16:00 EMOM (rotating stations)
1: 11/7 Calorie Bike (Rx+, Comp 13/9)
2: 11 Thrusters 75/55 (Rx+ 95/65, Comp 115/75)
3: 11/7 Calorie Bike (Rx+, Comp 13/9)
4: 20 Ball Slams

Cool Down
1:00 Quad Foam Roll each leg
1:00 Couch Stretch each leg
1:00 Shoulder + Trap Smash with Lacrosse Ball each side