Thursday, 3/14

"Pre-Game" (Optional)

4:00 (Bike, Row, or Run):
Minutes 1+2 - Light Pace
Minutes 3+4 - Moderate Pace

3 Rounds (low intensity):
3 Slow Wall Squats - Video
4 Inchworms - Video
5 Russian Baby Makers - Video

3 Rounds (moderate intensity):
5 Suitcase Deadlifts (each side) - Video
30 Double-Unders
10 Russian Kettlebell Swings (chest-level)
30 Double-Unders
15 AbMat Sit-Ups
Rest :45s-1:00 between efforts. Aim is to fully control intensity. Choose a light kettlebell.

3 Rounds (low intensity):
4 Scap Retractions - Video
8 Superman Rocks
16 Overhead Circles (8 each direction) - Video
Light plates (between 2.5-5# for the overhead circles. As written, change direction after 8 repetitions.

4:00 (Bike, Row, or Run):
Minutes 1+2 - Light Pace
Minutes 3+4 - Moderate Pace

Freddy HansenComment