Workout of the Day

Thursday 12.5.19

Thursday 12.5.19

A. Warmup:
DROM

B. Row Conditioning:
5 rounds for distance of:
Row, 50 secs / rest 10 secs
Row, 40 secs / rest 20 secs
Row, 30 secs / rest 30 secs
Row, 20 secs / rest 40 secs
Row, 10 secs / rest 50 secs

C. Accessory:
3 sets of:
10 Kneeling Unilateral DB Press, ea.
10 Weighted Lateral Step-ups

D. Cooldown:
4:00 Pancake Stretch

CORE HOMEWORK:
AMRAP in 6:00
Plank hold knee to elbow
*every minute = 10 Back Ext

L.I.F.T (6am)

A. Warmup:
DROM
KB Swing skills + Hollow Rocks

B. OTM for 12:00
E: 15 Russian KB Swings
O: 10 Hollow Rocks

C. :10 on / :20 off x 8
Static Ring Plank Hold

D. Cooldown:
2:30 Lizard Stretch, ea.