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
106 cal
57 run
8 mm
158 cals
48 runs
6+10 reps
Lynnsi
119
40
5
Michelle
107 cal
40 runs
5.3 MM
103
40
7.6