Thursday, 3/21

"Pre-Game" (Optional)

3 Rounds (low intensity):
3 Slow Wall Squats - Video
3 Walkouts - Video
3 Russian Baby Makers - Video

3:00 Row Or Bike or Run
Minutes 1+2 - Light Pace
Minute 3 - Fast Pace

3 Rounds (moderate intensity):
300 Meter Row
10 Dumbbell Hang Clean and Jerks (light load)
10 Glute Bridges - Video
30 Double-Unders
Rest :45s-1:00 between efforts. Aim is to fully control intensity. Choose a very light dumbbell.

3:00 Bikei Or, Row, or Run
Minutes 1+2 - Light Pace
Minute 3 - Fast Pace

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

Freddy HansenComment