3/11/2021 - Full Body

March 11: Focus: Full Body


Warm-up: 8 min AMRAP 50 jacks, 20 T-spine rotations, 20 lateral lunges


90 second instructor demo


4 rounds: 14 min time cap

12 KB goblet squats

12 cal row

12 ea. DB s/a push press

12 ea. DB front loaded reverse lunges

when finished row for distance until 14 min timecap


90 second recovery & instructor demo


4 Rounds: 14 min time cap

12 KB clean to squat

12 Push-ups

12 DB toe reach

12 DB bicep curls

when finished row for distance until 14 min timecap


90 sec recovery & instructor demo


8 min AMRAP

10 plank pull through to renegade row

8 power planks

6 ea. Palms to elbows

4 devils press


90 second recovery & transition to rower


Tabata Row: :30 sec work, :15 sec rest x 5 rounds (4 min)


5 min cool down & stretch