10
Jun
Thursday June 11th
Live Feed Link (All classes)
Video from Live Feed
Breathe:
5 seconds inhale – 5 second hold – 10 seconds exhale – 5 second hold x 5 sets (2:05)
General Warm up:
Row x 250 + Run x 200
Mobility:
Scorpion Stretch x 1:00 per side
Couch stretch x 1:00 per side
Goblet Squat with 15 second hold at bottom x 4
Couch stretch x 1:00 per side
Goblet Squat with 15 second hold at bottom x 4
Part 1:
2 Rounds:
Gorilla Row x 5/arm
Push Ups x 5
Double KB/DB Front Squat x 5
KB/DB Suitcase Hold :15 seconds (Lighter than WOD weight)
Gorilla Row x 5/arm
Push Ups x 5
Double KB/DB Front Squat x 5
KB/DB Suitcase Hold :15 seconds (Lighter than WOD weight)
Part 2:
Row 40/30 Calories
then
5-10-15-20 per arm: Double KB or DB Gorilla Row
then
5-10-15-20 per arm: Double KB or DB Gorilla Row
Rest 5:00
Run 400m
then
5-10-15-20 Double KB or DB Front Squat
:30 second KB/DB Suitcase Hold after each set
RX: 35/26
Scale:
Row => Less Calories, Run => 300m
Notes:
On the Gorilla Rows – Keep back flat, knees out and neck neutral. Do all reps on one arm before switching to other.
Cooldown:
Easy 2 minute Row
