March 13, 2019

Thursday

Fitness

EMOM for 10 Minutes
MIN 1: AMRAP of 4 Kang Squat (light) + 4 Alt. Back Rack Lunge
MIN 2: Row or Bike at Moderate Effort

-Rest 3:00-

EMOM for 10 Minutes
MIN 1: AMRAP of 4 Front Squat (light) + 4 Burpees
MIN 2: Row or Bike, Moderate Effort

COOL DOWN
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound

Performance

EMOM for 10 Minutes
MIN 1: AMRAP of 4 Kang Squat (light) + 4 Alt. Back Rack Lunge
MIN 2: Row or Bike at Moderate Effort

-Rest 3:00-

EMOM for 10 Minutes
MIN 1: AMRAP of 4 OHS (light) + 4 Strict Pull Ups
MIN 2: Row or Bike, Moderate Effort

COOL DOWN
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound

Conditioning Express

2 Rounds:
1:00 Double Unders
1:00 Sit-ups
1:00 Air Squats
1:00 Hollow Hold
1:00 Double Unders
1:00 Sit-ups
1:00 Burpees
1:00 Plank Hold
**2 Minute Rest b/t Rounds

Lower Intensity

Same as Fitness & Performance