Wednesday – 4/25/18

Warm-up
2 sets:
Half Kneeling MB Rotational slam 5/side
Downward Dog x 5
Inch Worm x 5
Backward Lunge w/ twist x 5/leg
Lateral Lunge x 5/leg
Kick to HS on Wall x 5

Workout
A1. Russian Step-Ups w/ DB’s or KB’s; 6-8/leg x 3 sets, rest 30sec
A2. Half Kneeling DB Press; 12/arm x 3 sets, rest 30sec
A3. Single Leg Hip Bridge w/ pause; 10/side x 3 sets, rest 30sec
A3. Side Lying Banded leg Abductions; 15/side x 3 sets, rest 30sec

B. For time:
1000m Row or Ski
100 Double-Unders
400 Meter Run
40 Push Presses (115/75 lbs)
400 Meter Run

Optional (after class)
EMOM, for 3 sets:
Interval 1 – Donkey Kicks x 10 reps
Interval 2 – Back-To-Wall Handstand Hold x 15 seconds
+
Every 30sec, for 6 sets:
Wall Walk w/ 3sec pause at top
+
EMOM x 5 sets
10 marches + 10 taps
+
Banded Tricep Pushdowns x 100 reps