02/14/22: Monday

Bring Your Own Friend Week starts today!!  Please have your friends sign up beforehand.
BYOF – BH          ——          BYOF – WF


Today’s Workout

Warm Up

  • 1 min. Jump Rope
  • 10 Single Leg Glute Bridges (Each)
  • 15 Straight Leg Sit Ups
  • 10 Groiners w/ T Spine Opener
  • 20 Lunges
  • 1 min. Jump Rope
  • 10 Tempo Deadlifts

Strength
Every 1:30 for 10 Sets

  • 3 Tempo Deadlifts (30X2)

Conditioning – “The Lung-uage of Love”
AMRAP 15 – Partner WOD

  • Max Cal Row
  • Pacer:
    • 50 Double Unders
    • 14 Farmers Lunges (sx: 30#|20#  rx: 40#|25#  crx: 50#+|35#+)

Accessory
4 Sets – :30 On|:15 Off (Each)

  • KB|DB Crush Grip L Crunches (sx: bent knees)
  • Russian Twists