23/07/24 Newstart

Warm-Up:

6:00 ,For Quality

:20 Forward and Back Line Hops

:20 Side to Side Line Hops

:30 Alternating Active Pigeon Stretch

10 Alternating Skater Jumps

10 Scapular Pull-Ups

Gymnastics

Pull-Up Progressions

"Daphne"

Every 8:00 minutes, 4 Sets ( 2 @ each station)

Station 1:

800m Run

into..

2 Rounds

7 Ring Rows

50 Single Unders

In Remaining Time…

-Max Echo Bike

Station 2:

30 Alternating Angels Press

Into..

2 Rounds

15 Knee to Elbows

50 Single Unders

In Remaining Time..

-Max Echo Bike

Dumbbell Load: 10/7.5kg

*No Rest between stations

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch