attwpbFeb 23, 20211 min readWednesday 2.24.21"Head, heart, hands."Pre-Class:2:00 Cardio1:00 Front Rack Stretch1:00 Frog Stretch1:00 Calf Stretch1:00 Couch StretchWarm Up:4 Rounds20 Good Mornings15 Squats10 Banded Pull Aparts5 Slow Push Ups4 Rounds:Back Squat 6-8 reps(challenge yourself, if you achieve 8 reps, you must increase the weight)Rest 90 secondsAMRAP 12:10 Burpees20 Alternating Reverse Lunges with KBs or DBs30 Double-Unders
"Head, heart, hands."Pre-Class:2:00 Cardio1:00 Front Rack Stretch1:00 Frog Stretch1:00 Calf Stretch1:00 Couch StretchWarm Up:4 Rounds20 Good Mornings15 Squats10 Banded Pull Aparts5 Slow Push Ups4 Rounds:Back Squat 6-8 reps(challenge yourself, if you achieve 8 reps, you must increase the weight)Rest 90 secondsAMRAP 12:10 Burpees20 Alternating Reverse Lunges with KBs or DBs30 Double-Unders
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a