RWC & Row

Warm-up:

200 m Run/Row

1:00 Plank

30 Glute Bridges

Down Dog to Runner's Lunge & Twist

Arm Circles

Chest/Shoulder/Neck Mobility


Complete the following for perfection. 20 Minute Cutoff:

Option 1 > 3 Months:

4 Rounds of-

400 m Row

10 Burpee Complex

20 Resistance Band Reverse Wood Choppers R

20 Resistance Band Reverse Wood Choppers L


Option 2 < 3 Months:

3 Rounds of-

400 m Row

10 Burpee Complex

20 Resistance Band Reverse Wood Choppers R

20 Resistance Band Reverse Wood Choppers L


Option 3 < 1 Month:

3 Rounds of-

200 m Row

5 Burpee Complex

10 Resistance Band Reverse Wood Choppers R

10 Resistance Band Reverse Wood Choppers L


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post thoughts and weights used for Bent Rows to comments




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Saturday 6/19

Just Yoga today at 9! Please RSVP through the app. And remember, next Saturday is our Family Party at Orchards Park from 12-3!

1/2 Specter+Box Jumps

Warm up: 30 Jumping Jacks Resistance Band Chest/Shoulder Circles Yoga Worms 30 Jumping Jacks Lunge Twists R & L Then complete one of the following options: Option 1 > 3 Months For Time: 10-9-8-7-6-5-4

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