ANNOUNCMENTS
MONDAY
A) Each Partner Rows 1000/900m Row
*Partner holds plank while other is rowing
* If partner drops from plank, other has to stop rowing
12min Cap
+
B) E3MOM X6 Sets (18min)
8 Incline Bench Press @21x1
Immediately into 4-16 Jumping Push Ups
12 Hvy DB or KB RDL
+
C) Each Partner Rows 1000/900m Row
*Partner holds plank while other is rowing
* If partner drops from plank, other has to stop rowing
12min Cap
TUESDAY
A) In 15min...
4x12 Horizontal Inverted Row
4x10 Knee Supported Sup Row
3x10 Strict @22X2 > 10 Strict or into Partner Burnout > 10 Partner > 10 Negative
+
B) 6 Rounds in 36min
30sec Upright Box Hold
40 DU
400m Run
WEDNESDAY
A) EMOM x 10min
Min 1: 8/sideSingle Leg Hip Open to Close
Min 2: 50sec of Alt Pigeon Press
+
B) EMOM x 12min
Min 1: 12/10 Cal Echo or 14/12 Row
Min 2: 15 Wall Ball
+
6 Sets in 24min
C1) 6-8 Back Squat @21x2
R30s
C2) 20 Barbell Hip Bridge
R2min
THURSDAY
A) 10 Rounds with a Partner
20 T2b > T2R> Knee Raises
30 Hang Power Clean (135/95) > scale to db
40/35cal Row or 34/28Cal Echo
*Split work evenly
FRIDAY
A) In 15min..
4x12 Horizontal Inverted Row
4x10 Knee Supported Sup Row
3x10 Strict @22X2 > 10 Strict or into Partner Burnout > 10 Partner > 10 Negative
+
B) 5 Sets
100m Front Rack KB Carry
+
C) E3MOM x 15min
12-15 DB Spider Curls
into... 30sec Tray Hold
10-12 Tricep BW Extensions
SATURDAY
A) With a Partner, working 90s on and 90s off x 12 (each):
10 Push Ups
100m Run
10 Box Jump
10 Burpees
*Partner picks up where other left off
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 2/19 - Cardio and Abs w/ Lara
Upcoming Sundays
2/26 - Movement Therapy w/ Jess
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