Workout: 3_17_2023

Warm up

5 minutes: Step through stretch x 4 + Banded GM x 12 + Squat rotations x 6 5 minutes: High knees in place x 20s + Band walks x 12/12 + Banded Glute bridge x 10

Strength

10 minutes: – Single leg deficit drop x 5/5 – Partner hamstring curls x 6 – Dual KB Swings x 6 (heavy) 12 minutes:  – Deadlifts x 5 – Triceps pull downs x 15 – Straight arm pull downs x 12

Work

– Row max calories for 2 minutes – get as close to 80 as possible. Remaining rep count: Lateral box jump overs (ex: If you finish 60 calories on the rower, you have 20 reps of lateral box jump overs) – Bike max calories for 2 minutes – get as close to 80 cals as possible. Remaining reps: DB Thrusters (ex: if you finish 20 calories in the 2 minutes, you have 60 DB Thrusters) – Ski max calories for 2 minutes- get as close to 80 cals as possible: Remaining reps: Slamball sit ups (touch behind the head, touch the ground in front of the body) (Ex: If you get 70 calories on the SkiErg, you have 10 sit ups)