Monday 01.15.24

Warmup

2 sets
10 Banded Fire Hydrants (each)
10 Banded Kick Backs (each)
10 Banded Glute Bridges
-into-
6:00 AMRAP
30-second Air Bike (build up in pace)
5 Deadlifts (empty bar- build across sets)
5 Updowns to Seal Pose
4 Box Step Ups

Strength

Deadlift
5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)
* Complete a set every 2 minutes *

Workout – GRANNY SMITH

Freedom (RX’d)
3 sets:
2 Rounds
1:00 Max Calorie Air Bike
1:00 Max Burpee Box Get Over (30/24in)
-rest 2:00 between sets-

Independence
3 sets:
2 Rounds
1:00 Max Calorie Air Bike
1:00 Max Burpee Box Get Over (24/20)
-rest 2:00 between sets-

Liberty
3 sets:
2 Rounds
1:00 Max Calorie Air Bike
1:00 Max Up Downs Box Step Ups (20/16)
-rest 2:00 between sets-

Limited Equipment Option
3 sets:
2 Rounds
1:00 Max 50ft Shuttle Runs
1:00 Max Burpee to Bar
-rest 2:00 between sets-

GYMNASTICS: CORE CONDITIONING

Advanced:
Accumulate 50 Plank Pull Throughs [35/25 Dumbbell] Every minute, complete 5 Superman Pulses

Intermediate:
Accumulate 50 Plank Pull Throughs [25/15 Dumbbell] Every minute, complete 5 Superman Pulses

Novice:
Accumulate 30 Plank Pull Throughs [25/15 Dumbbell] Every minute, complete 5 Superman Pulses
***TIME CAP FOR ALL 7 minutes