Warm-up:
Knee Grab to Single Leg Deadlift
Complete one of the following options
Option 1 > 3 Months:
AMRAP in 22 Minutes
200 m Run/Row or 1:00 High Knees/Jumping Jacks
15 DB Bent Row 20/25 each
15 Stability Ball Rear Delt Raises 8/10
200 m Run/Row or 1:00 High Knees/Jumping Jacks
15 OH Triceps Ext 20/25
Option 2 < 3 Months:
AMRAP in 22 Minutes
200 m Run/Row or 1:00 High Knees/Jumping Jacks
15 DB Bent Row 15/20 each
15 Stability Ball Rear Delt Raises 5/10
200 m Run/Row or 1:00 High Knees/Jumping Jacks
15 OH Triceps Ext 15/20
Option 3 < 1 Month:
AMRAP in 11 Minutes
100 m Run/Row or 30 Seconds High Knees/Jumping Jacks
8 DB Bent Row 10/15 each
8 Stability Ball Rear Delt Raises 5/10
100 m Run/Row or 30 Seconds High Knees/Jumping Jacks
8 OH Triceps Ext 10/15
Cool Down
Post thoughts to comments
Coach Thor and his wife, Erica, are headed back to Utah this weekend! We will miss them and be counting the seconds until they decide to move here permanently! :)
