S.A.S.sy

Warm-up:

Spinal Flow

25 KB Swings 15/20

Down Dog to Runner's Lunge & Twists

Dot Drills (clockwise & counter) Right and Left x 2

Resistance Band Chest and Shoulder Stretches


Option 1 > 3 Months

Complete 4-5 Rounds for time:

200 m Run/Row

15 Single Arm Snatches R 15/20

15 Single Arm Snatches L 15/20

10/20 Calorie Assault Bike @ Home - Repeat Run/Row

15 Push-ups


Option 2< 3 Months

Complete 4 Rounds for time:

200 m Run/Row

15 Single Arm Snatches R 10/15

15 Single Arm Snatches L 10/15

8/16 Calorie Assault Bike @ Home - Repeat Run/Row

15 Push-ups


Option 3 < 1 Month

Complete 3-4 Rounds for time:

100 m Run/Row

8 Single Arm Snatches R 5/8

8 Single Arm Snatches L 5/8

8/12 Calorie Assault Bike @ Home - Repeat Run/Row

8 Push-ups


Cool Down:

Scorpion Stretch

Low Back & Piriformis Stretch

QL Stretch

Child's Pose


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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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