Nancy

Group Dynamic Warmup:

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• Banded Shoulder Stretch – 1 Min per side 

—————————————————————————————————-

Strength-Endurance: Every 2:30 x 4 Rounds 

• 250 Meter Row/Ski OR 600 M Bike 
• 5 Strict Presses 

*Rx: (105/65) / *Rx+: (115/75) / CRx: (135/85) 

*Barbell can come from the ground or rack 

*Must be done unbroken every round 

——————————————————————————————————– 

Workout: AMRAP x 15 Minutes 

• (21/15) Cal Row/Ski OR (15/9) Cal Bike 
• 9 Shuttle Runs (25 ft) 
• 15 Toes to Bar 

*Shuttle Runs: Every 25 ft = 1 Rep 

*One Score: Total # of rounds + reps completed

——————————————————————————————————–

Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)