Thursday 02-13-19 S

Wednesday, February 12, 2020

Warm-Up: 
Rig Assisted Pec Stretch x 20-30 secs per 
Rig Assisted Lat Stretch x 20-30 secs per 
Lying Knee Hugs x 203-30 secs per 
Lying Leg Raises x 20-30 secs per 
+
12 Mins of Z1 & Mobility: 
Mins 0-4 Complete:  

60-90 Sec Row, Bike, or Indoor Run (pick one)  
Remaining Time Banded Pec Stretch 
+
Mins 4-8 Complete:
60-90 Sec Row, Bike, or Indoor Run (pick something else)    
Remaining Time Banded Hamstring Stretch 
+
Mins 8-12 Complete:   
60-90 Sec Row, Bike, or Indoor Run (pick something else)     
Remaining Time Stretch Calves, Toes Heal Walks, Pogo Hops 

 

Skill Work/Movement Prep:
5 Min EMOM of:  

Double Under Practice 
- keep the rep count low  

 

Workout:   
7 Rounds of: 

Kettlebell Swings  
Burpees 
Calorie Row 
- "Triple Reps" Double Unders after every round 
- It's a total of 83 reps of each and 249 DUs/Singles  

 

ALL LEVELS:  adjust as needed 

 

R1: 3/3/3 + 9 DUs (same rep scheme for Single Unders) 
R2: 6/6/6 + 18 DUs 
R3: 9/9/9 + 27 DUs 
R4: 12/12/12 + 36 DUs 
R5: 15/15/15 + 45 DUs 
R6: 18/18/18 + 54 DUs 
R7: 21/21/21 + 63 DUs 

 

Finisher: 

3 Sets of: 
20/10 Banded Core Rotation  
20/10 Alt DB Bicep Curls (stay lighter; form focus) 

3 Sets of: 
20/10 Banded Core Rotation  
20/10 Alt DB Bicpet Curls (stay lighter; form focus) 
  

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