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Alternate for 10 minutes: Minute 1: 20 seconds bike Groiners x 10 Minute 2: 12 Russian KB Swings Lift: 4-6 rounds: 8 RDL 8 bent over rows / arm @ 3101 8 plank with arm lift/side (ask me I’ll show you these) WOD: 15-12-9-6 Deadlifts Calories on the bike
Warmup: Running Drills Strength: AEMOM x 12: 1) Supinated Grip Ring Rows @ 30X0 2) Half kneeling lat pull down x 6 / leg 3) Ski Erg Calories 5-8 WOD: 13 minute AMRAP: Alternate rounds: Partner WOD: 10 walking lunges 10 situps 10 shuttle runs
Warmup: 8 minutes of ski/bike/row Last 10 seconds of each minute, go hard Strength: Tabatta: 4 rounds of each: Jump Squats Plank WOD: Every 4 minutes for 4 rounds: 15/12 calories 10 dumbbell thrusters
Warmup: 2 rounds each: Ski Erg Bear Crawl 20 steps Lunges 20 steps Butt kickers Gymnastics Circuit: 15 minutes: 5 muscle up transitions on low rings Wall plank hold x 5-20 seconds Around the world box walks x 10 steps each direction 15 hollow body rocks WOD: In teams of
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