Monday, July 11th, 2022
General Warm-Up
Warm-up (15 minutes)
3 rounds
75 single unders
10 band deadlifts
10 band overhead press
10 band pull aparts
30 sec hollow hold
3 rounds
75 single unders
10 band deadlifts
10 band overhead press
10 band pull aparts
30 sec hollow hold
Strength
Every minute on the minute x 4 rounds
25 DB glute bridge
Every 1:30 on the minute x 4 rounds
banded leg abduction x 15 per side
Every 1:30 on the minute x 4 rounds
band hip flexion x 15 per side
25 DB glute bridge
Every 1:30 on the minute x 4 rounds
banded leg abduction x 15 per side
Every 1:30 on the minute x 4 rounds
band hip flexion x 15 per side
WOD
Workout Format
EMOM x remaining time in class
Repeat until done
1) 4 gym length farmer carry
2) Max cal bike/ski/row
3) rest
*to keep the workout fun you can switch aerobic modality as you wish
Repeat until done
1) 4 gym length farmer carry
2) Max cal bike/ski/row
3) rest
*to keep the workout fun you can switch aerobic modality as you wish