Thursday 10-31-19 S

Wednesday, October 30, 2019

Warm Up: 
Early Birds.... 
Thin Banded Pass Thrus & Figure 8s 
+
Group Warm-Up.... 
Cat Camel x 30 secs  
T-Spine Rotations x 30 secs  
Down Dog Hold x 30 secs 
Up Dog Hold x 30 secs  

+

Heart Rate/Pace Work...
600/450m Row @ start at Z1 
- every 200/150m, pick up the pace 
+
Grab Light DB....
2-3 Sets of: 
10 DB Hammer Curls 
10 DB Presses 
10 DB Renegade Rows (no push-up)  
20 Double Climbers (no dumbbells here)  
+
Workout: 
30 Min EMOM of: 

Min 1: 15 Push Press @ 75/55  
Min 2: 20 Russian Swings @ 45/30 
Min 3: 35 Double Unders/70 Single Unders 
Min 4: 10/7 Cal Bike  
Min 5: 125m Run or 125m Row 
- if you took Tuesday's Conditioning class, sub in any light BB movement for the Push Press 

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