Thursday 10-17-19

Wednesday, October 16, 2019

Warm Up:
Wall Couch Stretch x 1 min per 
Wall Pigion Stretch x 1 min per
Wall Hamstring Stretch 1 min 
+
2-3 Sets of:
10 Cal Row
125m Run
- rest 30 secs btw
+
2-3 Sets of:
Forward Lunges x 4-6 per 
Lateral Lunges x 4-6 per
Runners Lunges x 4-6 per
- move slower on the first set
+
Grab Medball & Ab-Mat...
Movement Prep/Review: 
10-15 Wall Balls
15-20 Ab Mat Sit Ups (anchor as needed)  

Workout: 
20 Min AMRAP of: 

10 Calorie Row/Bike 
20 Wall Balls 16/12    
125m Run  
20 Anchored Sit-Ups 
- If your core is fatigued from Tuesday's Symmetry, sub in KB Swings or Plank Holds instead of the Ab-Mat Sit-Ups  
+  
Body-Building Finisher:
3-4 Rounds of:

10 BB Reverse Curls 45/30-65/45 
10 BB Bicep Curls 45/30-65/45   
10 Strict Toes Through Rings 

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