32 minute AMRAP
2 Minute Row for cals
5 Bench press 70% 1 rm + 10 banded flys
2 Minute Ski erg for cals
5 KB Goblet squat Grn/Blu + 10 stepping cosack lunges 5 ea side
2 Minute Echo bike for cals
5 DB Weighted + 10 DB Glute bridge 50/35 35/20
(*This can be done any day of the week, no coach needed. It is designed for members who are feeling sore and beat up but would like to come into the gym and can have available space to move.
5:00 Easy Bike
100ft Bear crawl forward
100ft. Bear crawl backward
100ft. Lateral lunge
5:00 Easy Ski or Row
20 Scorpion stretch
:30 Kneeling lat/Tricep stretch (Kneeling Thoracic Extension/Lat Stretch)
30 Kneeling banded twist each side Kneeling Band Oblique Twist
5:00 easy Row or Ski
:30 Half kneeling thoracic rotation (wall) (Half Kneeling Thoracic Rotation (Open / Wall))
:30 Half kneeling thoracic rotation (opposite side)
1:00 bottom squat hold
2 rounds for quality
Coaches Choice