Thursday

Warm-up
Warm-up
GUIDED WARM UP…

Row 1:00
100m Run
Bike 1:00
:30s Hollow Hold/Wall Sit/Glute Bridge
10 Push Up to Pike
10 Lunges

Into…

Movement Review

Workout
Metcon
AMRAP x 35 MINUTES
400m Run
500m Row
1500m Bike
20 Perfect Push-Ups
30 Sit-Ups
40 Walking Lunges
1:00 Athlete Choice**

*Athlete Choice (can pick one or mix it up!)…
Hollow Hold or Rocks
Plank Hold or Plank Shoulder Taps
Deadbugs
Quad Heel Touches
Sit-Thrus

(Score is Rounds + Reps)

Cool Down
Warm-up
FOR RECOVERY
5:00 Flow Stretching & Calm Breathing

(No Measure)