Monday 3/23

Warm-up • Tabata Burpee • Pigeon Pose • Pike Stretch • Straddle Stretch 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs • 10 PVC Overhead Squats Strength 15 Min to Find 1RM Back Squat if you have a spotter...

Friday 3/20

Warm-up • Jumping Jacking 20 sec on 10 sec off for 8 rounds • Couch Stretch • Pigeon Pose • Pike Stretch • Straddle Stretch 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 Broom Passthroughs • 10 Broom Overhead Squats Conditioning...

Thursday 3/19

Warm-up ROMWOD 3 rounds: • 10 Lunges • 10 Air Squats Strength Front Squat Deload • 3 sets of 10 @ 40% Conditioning 5 rounds for time: • 60 Double Unders • 20 RKBS #70/55 At Home Workout Strength 3 x 20 Lunges(find any load you can from around the house) Conditioning 5...

Wednesday 3/18

Warm-up • 200 m Row • 200 m Ski Erg • Pike Stretch • Straddle Stretch • Flat Needle • Twisted Cross 3 Rounds • 10 Front-to-back Leg Swings • 10 Side-to-side Leg Swings • 10 PVC Passthroughs • 10 Arm Hugs Strength Reverse Fly • 3 sets of 10 Lateral Raises • 3 sets of...

Tuesday 3/17

Warm-up • 100 Single Unders • Front Rack Stretch • Spiderman Lunge • Pike 2 rounds: • 15 PVC Good Mornings • 15 PVC Overhead Squats Conditioning part 1 22 min AMRAP 6 TTB 10/8 AB cals 12 Plate To Overhead #45/25 Conditioning part 2 10 min EMOM 5 Burpee 5...

Monday 3/16

Warm-up • 20 cal Air Bike 3 rounds: • 10 Jumping Jacks • 10 Mountain Climbers 2 rounds: • 10 Pass Thru • 10 OHS Strength Back Squat DELOAD WEEK • 3 x 10 @ 40% • 3 x ME Weighted Pushups Conditioning 10 rounds for time: • 6 Dumbbell Hang Cleans #50/35 • 12 Wall Balls...