Tue, Sep 27 2022 |
Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (2560 days ago) |
9.27.2022(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warm-up -into- 3 Rounds (each) Partner Rowling (Max 5 penalty synchro burpees) 2. Workout Prep 2 sets: 5 Calorie Row 2 Burpee Over Rower Workout 'Cherry Pie' 3 sets 21-15-9 Calorie Row 15-12-9 Burpee Over Rower -Rest 1:1 between sets- Modified 3 sets 12-9-6 Calorie Row Up Downs Rest 1:1 between sets Target time each set: 4-5 minutes Time cap each set: 6 minutes Metcon 1 min Seal Pose 1 min Foam roll quads (each side) 1 min Foam roll glutes and IT band (each side) |