3/1/2021 - Full Body

"March 1: Focus: Full Body:


Warmup:

Pick drill x :45 ea length

:15 sec off erg transition

:45 sec BW squat

:45 sec Down/up

:45 sec alt. gripr s/a swing

:15 sec transition to erg

:30 sec @spm 20

:30 sec @spm 22

:30 sec @spm 24


2 min instructor demo


12 min AMRAP

12 Gripr Slams

14 alt DB snatches

16 DB front loaded forward lunges


90 sec recovery & instructor demo


10/8/6/4 (timecap: 18 min)

DB ground to press

Pushup

hollow rock

bench plank s/a reverse fly (ea.)


90 sec recovery & instructor demo


8 min EMOM

00:00-1:00 KB goblet squat

1:00-2:00 DB alt. bicep curl

2:00-3:00 palms to elbows

3:00-4:00 bw alt step overs

*repeat*


5 min cool down/stretch"