Thursday June 24th

Warm-Up
Tabata :
Up downs
Scorpion Stretch
Cat/Co
Straight Arm Plank
Strength
Every 3 mins for 15 mins:
12 Wide Floor Press (DBs)
12 Tempo Push Ups (2:1:1)
Rest the rest of the 3 minutes when finished with 24 reps, scale accordingly to get 1 min or no less than :40 rest
*wide floor press elbows will come higher than 45 degrees but not a full 90 degrees out from body
THEN
Tabata:
HS Hold/ Plate Hold
Shoulder Taps
*alternating movements every :20 for 8 rounds
WOD
14 Min AMRAP:
7 Cals on Bike
14 DB Snatches (50/35)
21 AB Mat Sit Ups
*if more than 4 in class start them on different movements try not to wait on someone for the bike
*if rowing instead of bike have them row 12 cals

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