Friday and the weekend to come!

Hey Crew, here’s Friday and Saturday (AND SUNDAY)

Zoom at 11:00am!!

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

YOGA ON SUNDAY at 5:00pm

Here’s the link Pam!!

https://us02web.zoom.us/j/87412225401

Zoom ID: 874 1222 5401

No passcode 🙂

 

Friday’s Workout:

5 Rounds for Reps

1:15 of work at Crawl Planks

1:15 Lying Shoulder Drill

1:15 of Banded Goodmornings

Warm-up:

Hollow Rocks

Arm Swings

Knee Push-ups

Cat Cows

 

 

Cool-Down:

Stretch the chest, and do some Child’s pose to ease out the back!

 

Friday Rowing:

Max Rounds in 12 Minutes of:

Row 125m

Rest 30 seconds

 

Saturday:

The Workout:

For Time:

50/40/30/20/10 KB/DB/Something Swings

50/40/30/20/10 Bicycle Abs

25/20/15/10/5 Diamond Push-ups

 

 

Warm-up:

Something on the order of:

Leg Swings

Side Planks

and bandy pull-aparts or plate rows

several rounds to get going and then get to it!!

 

Saturday Rowing:

3 Times

1000m

Rest 1 Minute

250m

Rest 5 Minutes

Keep the 1k to within 10 seconds of your best, and then try to PR your 250m each time 🙂