WARM UP
WARM-UP
1 ROUND
1 Min Bike
12 Alt. 90-90 Hip Rotations
12 Alt. Bird Dogs
12 Alt. Deadbugs
Into…
2 ROUNDS
2 Min Bike
12 Alt. Lunge-Lunge-Squat→ 10 Alt. Curtsy Lunges
12/12 Single Leg Glute Bridge-Ups→ 10 Calf Raises + Tib Raises
12 Sit-Ups→ 12 Weighted Sit-Ups
BIKING RBG
EMOM x 16 MINUTES
MIN 1&2 – 30/24 Cal Bike
MIN 3 – 1:00 Max Weighted Sit-Ups*
MIN 4 – Rest
*Hold DB across chest. GHD Sit-Ups Optional.
(Score is Total Sit-Ups)
PARTNER FINISHER
AMRAP x 8 MINUTES*
10 Alt. Lunges
10 DB Slides
*P1 will complete a 50m DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 DB Slides. Once P1 is back partners will switch and P1 will pick up where P2 left off.
(Score is Rounds + Reps)
EXTRA CREDIT
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Overhead Prep
3-4 SETS
3 Wall Walks*
*At the top of each WW, hold inversion for :10-:15.
-Rest As Needed b/t Sets-
(No Measure)
2.) 3-4 SETS
:15 L-Hang
:15 L-Sit
1:00 Max Shoot-Thrus
-Rest As Needed b/t Sets-
(No Measure)