Thursday PivotX - 6am & 4:30pm

Mobility

30 sec each

Child’s Pose

Shoulder to Floor (:30 Each Side)    

Wrist Stretches  

Couch Stretch (Each Side)

Kneeling Front Rack Stretch

Down Dog  

Up Dog

Pigeon Pose (Each Side)    

Spiderman Hold (Each Side) 

Workout:

"Choreography"

4 Rounds For Total Reps:

3 Minute Echo Bike Calories (goal 10/8 a min)

2 Minute Shuttle Runs (8) 25ft there and back.

1 Minute Dumbbell "Macho Man" 50 / 35 lb's (2+)

1 Minute Rest

1 Round of Dumbbell or Barbell 95/65# Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

Shuttle run focus: the turn around.

Modifications:

ECHO BIKE

- Assault Bike

- Bike Erg

- Row

- Air Run

- Burpees

DUMBBELL "MACHO MAN"

- Reduce Loading

- Sub Kettlebells