08/08/2024 Thursday’s Workout
by Ana Liston
WARMUP
MOBILITY ROUND (COACH LED)
10 SLOW Cat Cows
10 Alt Bird Dogs
10 Up Dog to Down Dog
10 SLOW Arm Haulers
10 Alt. Plank Calf Stretches*
*From the Plank fold one foot over the other and push into a Pike to try and get the heel to the floor. Spend :03-:05 in this stretch and then switch sides.
Into…
EMOM x 5 MINUTES (:40 ON/ :20 OFF) (COACH LED)
MIN 1 – Arms Only Rowing
MIN 2 – Arms + Body Rowing
MIN 3 – Half Slide Rowing
MIN 4 – EZ Full Slide Rowing
MIN 5 – Mod Pace Rowing
Into…
1-2 ROUNDS (Time Permitting)
30 Single Unders
20 Alt. Shoulder Taps
5 Up-Downs
5 Burpees
WORKOUT
ON A 28:00 RUNNING CLOCK…
5000/4500m Row
250 Double Unders*
Max Burpees in Time Remaining
*Option for 250 Jumping Jacks or 400 Single Unders
(Score is Total Burpees)
OPTIONAL AFTER PARTY
1-2 SETS FOR QUALITY
1:00 Walking Rest
10 Arm Haulers
10 Calf Raises on Elevated Surface w/:03 Pause in Bottom
-Rest as Needed b/t Sets-
(No Measure)
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