01/05/2023 Thursday’s Workout
by Ana Liston
WARMUP
PART 1 (MIN 0-3:00)
10 Samson Stretches
10/10 SL RDL’s
10 Scap Pushups
10 Scap Pullups
10 Cat Cows
Intoโฆ
PART 2 (MIN 3:00-8:00)
2 ROUNDS
150m Row
10 Alt. Forward BW Lunges w/ hands behind head*
8 Kip Swings
6 Empty Barbell โUp + Oversโ**
WORKOUT
FOR TIME
1000/800m Row
50 Back Rack Lunges (95/65)
30 Toes to Bar
750/600m Row
40 Back Rack Lunges
25 Toes to Bar
500/400m Row
30 Back Rack Lunges
20 Toes to Bar
(Score is Time)
FINISHER
3 SETS
12 DB Zottman Curls
10/10 SA DB Upright Row
1:00 Hollow Hold*
*Option to Hold DB.
-Rest as Needed b/t Sets-
(No Measure)
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