Warmup
Core -
25 dB passes
Tabata
Hollow rocks
Hip taps
Scissors
Plank
25 dB passes
Wod
10 cal bike
Run100
25 bent over rows
10cal row
Run 100
25 curls
10 cal bike
Run 100
25 lateral raises
10 cal row
Run 100
25 hamstring curls
10 cal bike
Run 100
25 glute bridges
10 cal row
100 m run
25 Bulgarian split squats
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
