Wednesday 3.24.21

Wednesday 3.24.21

Prep

Equipment Required: Medium band, jump rope

1) Spiderman Lunge 5 each

2) 3 Rounds of Upper back tri-set:

– 10 Over + Back

– 10 Banded Facepull-aparts

– 10 Banded Pull-aparts

3) 3:00 Double Under Practice

4) 3:00 Rowing Drills

A. 

FOR TIME WITH A PARTNER

10-20-30-40-50

Cal Bike

Cal Rower

20-40-60-80-100

Double Unders

– Goal: One person works, split as needed. 

-Time Cap= 25:00

B.

Single Leg Glute Hip Thrust

3 x 8-10 each

OT1:30

C. (Finisher after class)

Foam Roll Hip Flexors x 60s each (6-12 inch passes)

– 60s each side Biphasic Hip Flexor Stretch