Thursday 12.12.19


10 Air Squats

10 Lunges

10 Kossack Squats

5 Push-up to Down Dog

5 Ring Rows


3 sets of 5 each side

KB Single Leg RDLs

2 sets of 20

Banded Triceps Pulldown

2 sets of 10

GHD Hip Extensions or Superman’s


5 Rounds Not For Time

500 Meter Row

21 AbMat Sit-ups

12 Burpees

*Sub in at least one (or more) 300m Air Runner or 500m Ski Erg in place of a row


• Move at a moderate, steady pace, with the goal to move and break a sweat


1 min Foam roll quads

1 min Foam roll glutes

Banded Hamstring Stretch (1 min each direction)

Lacrosse Ball to front of shoulder and pecs, and to the upper back between shoulder blades (against them wall)