General Warm Up: X2 2 Minutes of breath work 2 Minutes on the bike 10 Body weight squats 5/side body weight windmill 10 Band chest flys 10 Band pull aparts 10 Shoulder dislocates Strength: 5x3 Banded pull ups *stay stacked- dont flare ribs. use band that prevents straining 5x10/side Lateral band walks Strength 2: Sled Push 100ft x6 sled push (every [...]
Rest Day.. Stretch, Flow, walk!
General Warm Up: X2 2 Minutes of breath work 2 Minutes on the bike 10 Body weight squats 5/side body weight windmill 10 Band chest flys 10 Band pull aparts 10 Shoulder dislocates Strength: 4x6 Front squats Skill: 3x 8/leg Body weight single leg RDL’s Walking lunges (or reverse lunges)
General Warm Up: X2 2 Minutes of breath work 2 Minutes on the bike 10 Body weight squats 5/side body weight windmill 10 Band chest flys 10 Band pull aparts 10 Shoulder dislocates Skill: 3x10 Russian Kettlebell Swing Single arm bent over rows Workout: 20 min AMRAP 9 Ring rows 18 cal row (adjust rowing extension- do not lean back)
Walk/Rest day!
Non Exercise Day Self Care day!
General Warm Up: X2 2 Minutes of breath work 2 Minutes on the bike 10 Body weight squats 5/side body weight windmill 10 Band chest flys 10 Band pull aparts 10 Shoulder dislocates Strength: 5x5 Box squats Accessory Work: X4 6/6 Leg Step ups 8 Kettlebell Romanian Deadlift 12 Steps forward/back Monster walk Conditioning: 21-15-9 [...]
