Mobility: Start as you come into the gym.
Shoulder to Floor (Each Side)
Kneeling Front Rack Stretch
Couch Stretch (Each Side)
Pigeon Pose (Each Side)
Spiderman Hold (Each Side)
Cardio/core Strength Training
*Muscle endurance/Grinding Sprint
-cardio or core movements paired with strength
-Goal- get as many reps/calories as possible with correct form.
Option: take a white board to count the reps in each movement. Beat or maintain scores for the 2nd lap.
-2 laps: water break in between laps
-Try to beat or maintain your score for the 2nd lap.
Timer Mix Burnout
Red: Section 1
1:45- rig barbell inverted row (bars at hip hight)
1:45- plate OH sit-ups
:45 rest/move to next section
2. Blue: Section 2
-Sled push (each time you get to an end it’s 1 rep)
3. Green: Section 3
-Russian twists 20/15
4. Yellow: Section 4
-HS push ups/box push-ups