Sunday’s Mission

24
Sep

Sunday’s Mission

104010 Fitness – Group Fitness

View Public Whiteboard

10: Prep

Warm-up (No Measure)

10mins Continuous – Move with Purpose and Control:

20 Bird – Dog

10m Inch Worm

10m Spider Lunge

30sec Bike/ski or Row

https://youtu.be/vzU5xrs1gMQ

https://youtu.be/ttxQ_UPOwWc

https://youtu.be/wtWboZLrcEk

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40: Work

Metcon (No Measure)

Cyclical Sets

75sec Row/Bike

75sec Rest

**worm up to about 85% sustainable aerobic pace)

x 4

REST 3 Mins:

20/18 Cal Row/Bike

Rest 2:00min

x 5 TOTAL sets

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10: Recover

2min Bike/Row/Ski

2min Butterfly Stretch

2min Couch Stretch/isde

https://youtu.be/t8c7Hw5sefE

https://youtu.be/9_2Qemb_oBY

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