Saturday’s Mission


Saturday’s Mission

104010 Fitness – Group Fitness

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10: Prep

Warm-up (No Measure)

10min Continuous

6-8 Dumbbell Single Leg RDL

20sec Plank

8m Tall Plank Lateral Band Walk


40: Work

Metcon (AMRAP – Rounds and Reps)

30 Min PARTNER war:

50 wall balls / Ring Dip Support (use boxes)

50 T2B / wall sit

50 STOH (115, 75lb) / Plank

50 DU / L-Sit (from pull up bar)

50 Deadlifts (50% of bodyweight) / HS hold (against wall or freestanding)

*partner A and B alternate as needed b.w the two movements

10: Recover


Bike/Row/Ski 1min

Band Distracted Hip Flexor Stretch x 45 seconds per side

(while in this position, bring your arms overhead and reach back for a few pulses)

Thoracic Rotation x 10 rotations