Thursday, February 24
Warm-up
Warm-up
400M Jog
Into..
EMOM X 6
Minute 1: 8 PVC Pass Throughs + 8 PVC OH Squats
Minute 2: 8 Hollow Rocks + 8 Supermans
Minute 3: :20 Pigeon Pose/side
Into..
EMOM X 6
Minute 1: 8 PVC Pass Throughs + 8 PVC OH Squats
Minute 2: 8 Hollow Rocks + 8 Supermans
Minute 3: :20 Pigeon Pose/side
Skill/Strength
EMOM X 10 (Weight)
EMOM X 10
Min 1: 5 Overhead Squat (Very Light, Positional Focus)
Min 2: 10 Perfect Kip Swings
Min 1: 5 Overhead Squat (Very Light, Positional Focus)
Min 2: 10 Perfect Kip Swings
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 16
200m run
40 Russian Twists
30 Up-downs
20 Step-Ups
10 Overhead Squats (45/35lbs) (20/16kg)
200m run
40 Russian Twists
30 Up-downs
20 Step-Ups
10 Overhead Squats (45/35lbs) (20/16kg)
LEVEL UP OPPORTUNITY: Weighted Step Ups and Russian Twist (Strength Focus)
Cool Down
1:00 Pike Hold
1:00/side Pigeon Pose
1:00 Squat Hold (Can use rig)