Wednesday 3.3.21

Prep

Equipment Required: Blue/Red band

1) 5 Single Leg Upward Dog to Standing each

2) 3 Rounds:

– 10 Banded Goodmornings

– 10 BW Lunges each

– 10 Scap Push-ups

3) 3:00 Rowing Drills

A.

40-30-20-10:

Calories Rower

Calories Bike or Ski Erg

Burpees

– Goal: Sustainable pace.

– Essentials: No Push Up Burpee

– Time cap: 30:00

B.

Upper Back Tri-set

3 x 10 each – pass thru + facepull-apart + pull-apart = 1 set

Rest 60s between each set

– Use orange or blue band.