1.) Cup o Mobility
7 minute cap
21-15-9
Row, cal
Medicine Ball Clean 25/16lb
GHD Sit-ups
Quad Smash/Hamstring Smash
7 minute cap
50 Double Unders
40 Kettlebell Swings 1.5/1 pood
30 Pull-ups
20 Ring Dips
10 Burpees
Kettlebell Shoulder Smash
7 minute AMRAP
5 Right Arm Dumbbell Thruster 50/35lb
5 Right Arm Dumbbell Box Step-ups 20″ 50/35lb
20m Shuttle Run
5 Left Arm Dumbbell Thruster 50/35lb
5 Left Arm Dumbbell Box Step-ups 20″ 50/35lb
20m Shuttle Run
Thoracic Foam Roller Smash/Piriformis Smash
*2.) 5 rounds
500m Row
25 Back Extension
25 Air Squat
*3.) 3 rounds
15 Bent Over Dumbbell Row
15 Parallel Ring Row
15 Reverse Hyper
7 minute cap
21-15-9
Row, cal
Medicine Ball Clean 25/16lb
GHD Sit-ups
Quad Smash/Hamstring Smash
7 minute cap
50 Double Unders
40 Kettlebell Swings 1.5/1 pood
30 Pull-ups
20 Ring Dips
10 Burpees
Kettlebell Shoulder Smash
7 minute AMRAP
5 Right Arm Dumbbell Thruster 50/35lb
5 Right Arm Dumbbell Box Step-ups 20″ 50/35lb
20m Shuttle Run
5 Left Arm Dumbbell Thruster 50/35lb
5 Left Arm Dumbbell Box Step-ups 20″ 50/35lb
20m Shuttle Run
Thoracic Foam Roller Smash/Piriformis Smash
*2.) 5 rounds
500m Row
25 Back Extension
25 Air Squat
*3.) 3 rounds
15 Bent Over Dumbbell Row
15 Parallel Ring Row
15 Reverse Hyper
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Bryn Odberg
Done!
Hang snatches from yesterday & overhead squats, then fun handstand walking stuff
1
0
Sylvia Christensen
Completed
That was kinda fun. Rowing EC from yesterday. 3 rounds: 10 strict T2B, 15 L-hang, 30 HRs, 60 sec plank .
6
0
Theresa Rosenquist
Got it all done!
Plus Yoga. (I ran/trotted today!! Not many DUs tho. #progress)
2
0