3/29/21 - Full Body

March 29: Focus: Full Body


Warmup: 8 min row

:30 sec @ spm 18

:30 sec @ spm 19

1 min self paddle

:45 sec @ spm 21

:45 sec @ spm 23

1 min self paddle

1 min @ spm 25

1 min @ spm 27


2 min demo


12 min AMRAP

150m row

5 ea. DB single arm reverse lunge to press to stand

5 ea. DB s/a snatch

10 DB tricep kickbacks


2 min recovery & instructor dem o


13 min AMRAP

250m row

8 DB pushup to alt. renegade row

8 DB ISO hip bridge chest flys

8 ISO squat KB front press


2 min recovery & instructor demo


14 min AMRAP

350m row

12 gripr slams

12 power band bicep curls

12 MB alt. s/l v-up


5 min cool down/stretch