1/19/2021 - Full Body Strength

"Jan 19: Focus: Full Body


2 min instructor demo


Warmup: begins block 1


28 min to complete the following:


Buy in: 1,500m row


2 rounds:

8 ea. 1/2 get up shoulder press

8 ea. DB s/a low row

10 ea. DB s/a overhead reverse lung

12 DB D/L

16ea. DB s/a snatch


Buy out: 1,500m row

*if finished BW full sit-up until time*


2 min recovery & instructor demo


3 Rounds: (timecap: 14 min)

20 BW pushups

22 air squats

24 DB bicep curls

*when finished plank hold for time*


90 sec recovery & instructor demo


8 Min EMOM

Min 1: 15 DB thrusters

Min 2: 15 v-ups

Min 3: 12 squat jumps

Min 4: 12 DB renegade rows

(repeat)


5 min cool down/stretch"