Tuesday
Warm-Up:
2 Sets, For Quality
30 second Echo
30 second Deep Lunge Mountain Climbers
30 second Row
30 second Lateral Shuffle
-15 second Transition between each movement
Conditioning
"Chrysaora Fuscescens"
40:00 minute EMOM, 8 Sets
minute 1: 10/8 Calorie Echo
minute 2: 8 Burpee Box Step Up/ 16 Box Taps
minute 3: 10/8 Calorie Row
minute 4: 15 Wall Balls 4/3kg
minute 5: 4 Shuttle Runs
Score = Rounds
You may take off a total of 5 rounds, which is 1 round per movement. if you require a break.
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Thursday
Warm-Up:
3:00 minute Echo Bike or Rower
Into..
2 Sets, For Quality
10 Hip Thrust off Bench, Slow Controlled, Pause at Top (Focus on pulling pelvis to the sky)
Strength
Take 15:00 minutes to Establish
1RM Bench Press
Conditioning
"Aurelia Aurita"
15:00 minute AMRAP
5 Pike Push-Ups
10 Knee Raise/Leg Raise
15 Kettlebell Swings 10/8kg
10/10 Side Lying Thoracic Rotation
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
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