Monday 1.4.21


3 min cardio

Line Drills:

High Knees

Butt Kickers

Toy Soldiers

Knuckle Draggers

Cradle Stretch

Samson Lunges


*Deload week! This workout today is long and not for time. Going at about 70% effort. No scores on the board. Use the weight prescribed or less- no Rx+. This workout is made to make you sweat, but give your body a break. Use perfect form. We are maxing next week.

Not For Time:

1000m Row

30 Wallballs 20/14

20 Push-ups

10 Toes to Bar

Bike 60/50 Cal

30 Air Squats

20 Plank Shoulder Taps

10 Single KB Deadlift (50/35)

800m Ski (some people will need to start here- sub another row if all Ski Ergs are taken)

30 Walking Lunges

20 Ring Rows

10 Goblet Squats 50/35


Front Rack Stretch on a box/bench

Thread the Needle

Lying T Shoulder Stretch

Pigeon Pose