12.23.2021
4:30pm is the last class of the day
Warm-up
400 m row or run
Dynamic Bands
Dynamic Bands
Mobility
15 minutes with Coach
Foam Roll, Lacrosse ball, Banded stretch, Couch stretch, etc.
Foam Roll, Lacrosse ball, Banded stretch, Couch stretch, etc.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Bonus Abs
3×10 ab Wheel – superset with 3×20 KB Kayakers