Wednesday’s Mission

15
Jul

Wednesday’s Mission

104010 Fitness – Group Fitness

View Public Whiteboard

10: Prep

Warm-up (No Measure)

10min Continuous

20 Glute Bridge

15 Jumping Jack

10 Hang Muscle Clean

40: Work

Metcon (No Measure)

4 TOTAL sets. NOT conditioning…this is STRENGTH / Functional Bodybuilding:

a) 8-10 Plank DB Row / side

b) 30 sec dual Arm KB Rack Wall Sit EACH

c) 8-10 KB single arm row / side

d) 10 Ring Body Saw

*^^feet can also be placed on a foam roller for the RBS if needed

https://youtu.be/rSc1pmDEhZg

https://youtu.be/zQs6-ssISJg

https://www.youtube.com/watch?v=9Q9gwoXHn1o

https://youtu.be/EqGVH1qHzwU

*

Metcon (No Measure)

16 rounds of 40s work and 20s rest:

1: Dumbbell Thrusters

2: Devil’s Presses

3: Max Calorie Row/Bike/Ski

4: Rest 1 whole minute

https://youtu.be/VdPjfmRcQfw

https://youtu.be/zlqEtAUds-I

*

10: Recover

10min:

1min Bike

1min 90/90 KB Flow and Holds

https://youtu.be/D2ThOWxGbSI