Thursday 02-06-19

Wednesday, February 5, 2020

Warm Up: 
Lying Knee Hugs x 15-20 secs per 
Lying Leg Raises x 15-20 secs per 
Lying Iron Crosses x 30-40 secs 
+
12 Mins of Z1 & Mobility: 
Mins 0-4 Complete:  
60-90 Sec Row, Bike, or Indoor Run  
Remaining Time Banded Hip Distractions 
+
Mins 4-8 Complete:
60-90 Sec Row, Bike, or Indoor Run    
Remaining Time Banded Hamstring Stretch 
+
Mins 8-12 Complete:   
60-90 Sec Row, Bike, or Indoor Run  
Remaining Time Stretch Calves, Toes Heal Walks, Pogo Hops 

 

Skill Work/Movement Prep: 
Practice 5-10 Reps of Each Movement 

 

Workout: 
5 Rounds of: 

30 Secs on/30 Secs off: 
Station 1: Russians Swings 
Station 2: Ab Mat Sit Ups 
Station 3: No Press Burpee Box Jumps 
Station 4: Cals Assault Bike  
Station 5: Rest 
- Tabata score is in effect/lowest score 

 

L1/L2/L3: All levels adjust as needed 
+
Finisher: 
3 Sets of: 

20/10 Banded Core Rotation  
5 Pause Strict Pull Ups/10 Pause Ring Rows (1 sec pause at "top") 

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