Thursday

Warm-up
CORE BUY IN
0:30 Row
0:30 Plank
0:30 Plank to Push Up

0:30 Row
0:30 Side Plank (L)
0:30 Side Plank ( R )

0:30 Row
0:30 Hollow Body Hold
0:30 Hollow Body Rocks

0:30 Row
0:30 Seated L Sit Hold
0:30 Seated L Sit Lifts

MOBILITY
0:30 Pigeon Pose on Box (L/R)
0:30 Calf Stretch on Box (L/R)

ROW
0:30 Row: Straight Arms & Heels Down
Coach: -Hinge from the hips and drive through the legs like a deadlift -Keep heels away from seat

0:30 Row: Heels Down & Arms CAN Bend
Coach: -Legs straight THEN arms bend -Keep heels away from seat

0:30 Row: Heels Can Come Up
Coach: -Stroke/minute under 28 -Big PULL out; 1,2,3 on the way in -Keep heels away from seat

1:00 Max Meters

Metcon (Distance)
Fitness & Performance
[Teams Of 2]
AMRAP 20:
Max Meter Row

Switch After Completing:
20 Box Jumps (24"/20")
200ft Farmers Carry (AHAP)

Metcon
COOLDOWN
MOBILITY
1:00 Elevated Spiderman on Box (L/R)
1:00 Couch Stretch (L/R)

AFTER CLASS
5-5-5-5-5:
Back Squat

After Every Set:
10 Weighted Sit Ups
10 Dragonflies