Here's to a shorter work week and great workouts!

Here's to a shorter work week and great workouts!

 

 Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. EMOM 12
Min 1: 8-10 L-sit Knee Extensions
Min. 2: 35 Double unders or :30 practice
Min. 3: 5 Inchworms to plank
 
2. “Annie in a Boat”
50-40-30-20-10
Calorie Row
Double Unders
Butterfly Sit-ups
 
25 minute cut-off
 
LIII: as Rx’d
LII: Anchored Sit-ups
Practice Double Unders for 1:30, 1:15,1:00, :45, :30 respectively.
LI: 30-20-15-10*
Calorie Row
Butterfly sit-ups
*Practice Double Unders for :90 each round
 
 
3. Cash-out:
EMOM 8
Even: 30’ Handstand Walk or 20m/side 1 Arm Overhead Carry
Odd: 30s Side Plank switch sides every odd minute.
 
 
 
 
 
 
Have fun!
 

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