Thursday 01-09-19 S

Wednesday, January 8, 2020

Warm Up: 

Foam Roll- Lats & Lower Extremities 

+

Complete 2 Sets of:
Bullet Proof Shoulders
15 Sec Y,W,T, & I Holds
- https://www.youtube.com/watch?time_continue=29&v=JdgMWADLzAA

 

8 Min EMOM of:   

Min 1: 7/5 Cal Bike 

Min 2: 10 Shoulder Taps + 4 Slow T-Push-Ups 

Min 3: 10 Ring Rows + 4 Burpees Strict Pull Ups 

Min 4: 7/5 Calorie Row  

- stagger and adjust as needed so you don't feel rushed 

 

Workout:
22 Min AMRAP of: 

7/5 Cal Bike 

7 Push-Ups 

7 Pull-Ups/KB Swings 

7/5 Calorie Row  
- Rest 30 secs btw rounds 

 

Your goal is 1:15 to 1:30 minute round and moving well. So scale the rep scheme as needed to achieve these time frames.   

 

Finisher: 

Tabata Flutter Kicks 

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