07/11/21: Sunday

Today’s Workout

Warm Up

  • 1 min. Row|Bike|Ski
  • 10 Press Ups
  • 10 Groiners w/ T Spine Opener
  • 10 Halting Glute Bridges
  • 10 Lunges
  • 1 min. Row|Bike|Ski
  • 10 Single Arm Rows (Each)
  • 10 Single Arm Push Jerks (Each)
  • 10 Squat Thrusts
  • 10 DB Lunges
  • 10 Single Arm Clean & Jerks (alt)
  • 5 Burpees Over the DB

Conditioning –“Thigh-er Ground”
For Time

  • 1 km Row|Ski (2.4 km Bike)
  • 30 DB Lunges (1 DB – held any style)
  • 1 km Row|Ski (2.4 km Bike)
  • 30 DB Lunges
  • 40 Single Arm DB Power Clean & Jerks (alt every rep)
  • 1 km Row|Ski (2.4 km Bike)
  • 30 DB Lunges
  • 40 Single Arm DB Power Clean & Jerks
  • 50 Burpees Over the DB

Accessory
3 Sets

  • 10 Lying DB Pull Overs
  • :30 Side Plank (Each)