Monday 11/25/24 Warmup - 3 rounds 10 offset good mornings each side 10 step through lunges each side Step Through Lunges 10 supinated grip scap pulls A1) Single leg deadlifts - 4 x 8, each side A2) Chin-ups - 4 x 5 B) 3 rounds for time: 50 single leg jump rope left 50 single leg jump rope right 20 single arm kb swings left 20 single arm kb swings right Tuesday 11/26/24 Warmup : 2 rounds 30 jumping jacks 30 high knees 30 butt kicks 30 mountain climbers 10 groiners A) 36 min EMOM - 4 rounds Min 1 : Sled push Min 2 : Sit-ups Min 3 : Rest Min 4 : Bike Min 5 : Leg raises Min 6 : Rest Min 7 : Battle rope Min 8 : Russian twists Min 9 : Rest Wednesday 11/27/24 Warmup: Sally up - body weight 2 rounds: 10 cat / cows 20 sec lizard stretch each side 20 second front rack stretch 20 second wrist stretch each side Sally up -empty bar A) Front Squats - 4 x 6 B) 4 rounds for time: 25 push-ups 200 m run
1293 North Ave, New Rochelle, New York 10804
