Thursday, February 18, 2021
Trevor will be at the gym in the morning at 5:00am for open gym. We are going to cancel the morning classes and will wait and see what the weather and road conditions look like to decide if we will have open gym mid morning and/or classes or open gym tomorrow afternoon. We will let you know as soon as we decide.
A. Take 12-15 min to complete 3-4 sets of the following:
A1. DB death march x 8-10-leg
A2: dbl DB bent over row x 10
A3: 16 plank walk ups
B. 10 rounds for time
10 kettlebell swings 53,35
10 med ball sit-ups 20,14
10 goblet box step ups 53,35
10 cal AB or row
At home workout
A. 5 min AMRAP
28 air squats
14 sit-ups
7 pike handstand push-ups
Rest 2 min
5 min AMRAP
50 doubles unders
10 no push-up burpees
10 Russian twists
Rest 2 min and repeat
B. 3 sets
25 bicycle side to side rotations
15 glute bridges with pause at top; may add light weight to glute bridges
Masters workout
A. 3 sets NFT
15 glute bridges with pause at top
8-10 strict push-ups @ 30X1 off sturdy chair, couch or floor; keep tight and keep temp
10 hollow rocks
20 sec hollow hold
C. 10 min AMRAP
30 single unders
20 lunge steps
10 tuckups
5 no push-up burpees