top of page

March 28, 2023

Part 1

Every minute for 18 minutes - 3 Rounds

1:00 - 8 Slow Single Arm Dumbbell Shoulder Press (4 count up, 4 count down), RT

2:00 - 8 Slow Single Arm Dumbbell Shoulder Press (4 count up, 4 count down), LT

3:00 - 16 Reverse Single Leg Raises (8R then 8L)  

4:00 - 12 Braced Squat to Parallel  

5:00 - 40 Sec - Alternating Wall Sit Leg Extensions  

6:00 - 8 Tall Kneel to Heel Sit


Part 2 - BIKE WAVES

8 Rounds (20 Minutes)

90 Seconds Bike

30 Seconds REST

Recent Posts

See All

December 2, 2024

Part 1 3 Sets  1 Back Squat ‍ *Same Weight Across  Part 2 3 Rounds  9 Thrusters/DB 9 Knee Raises/Toes to Bar/Other Core ‍ 21 Cal...

December 3, 2024

Movement Prep AMRAP 6   Slowly 5 Scarecrow Presses 7 Side Lying Glute Bridge, R 7 Side Lying Glute Bridge, L 9 Tempo Knee Push Up (Slow...

December 4, 2024

Part 1 3 Sets 1 Deadlift ‍ *Same Weight Across  Part 2 AMRAP 13  35 Deadlifts/Kettlebell/Hip Thrusts 35 Box Jumps/Broad Jumps/Step Ups...

Comments


Post: Blog2_Post
bottom of page