2/1/2021 - Full Body

"Feb 1: Focus: Full Body


Warmup: 7.5 min timed by instructor

Pick drill (30 sec ea length)

15 sec transition off rower

45 sec walkout pushup

15 sec transition to rower

60 sec row for max cals

15 sec transition off rower

60 sec alt lateral lunge to press out

15 sec transition to rower

30 sec row for max cals

15 sec transition off rower

90 sec alt. rev lunge with rotation


2 min recovery & instructor demo


32 min to complete the following:


4 Rounds: 8 each

DB suitcase squat to alt. rev. lunge

DB shoulder bomb

DB bench step over

DB alt. s/l v-up


straight into:


4 Rounds: 10 each

DB curl to press

DB burpee

MB high band squat jack

plank shoulder tap


*when finished row for distance*


90 sec recovery & instructor demo


10 min AMRAP

250m row

5 ea. KB S/L deadlift to low row

10 spider pushups

12 MB double crunch


5 min cool down/stretch"