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March 8, 2023

“Activation”

3 Times through

1:00 - 10 Unweighted Lateral Step Up (Left)

2:00 - 10 Unweighted Lateral Step Up (Right)

3:00 - 30 Hollow Rocks

4:00 - 15 Superman Raises (Hold 2 seconds at top)

5:00 - 10 Half Kneeling Windmill Press (Right)

6:00 - 10 Half Kneeling Windmill Press (Left)

Bike Waves

60 Cal Bike

Rest 4 minutes

60 Cal Bike

Time Cap of 16 minutes.

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5 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike ‍Time Cap: 25 Minutes

Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up

Part 1 On the 2:00 x 3 Sets: 5 Push Jerks‍ Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row ‍ Time Cap: 10 Minutes

Post: Blog2_Post
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