Thursday – 8/1/2019

The Workout for Thursday is:

WARM-UP
(Primer)
Tabata Machine

(Mobility)
-Twisted Cross x 10 reps
-Partner T-Spine Opener on Rig

(Specific)
Review Turkish Get-Up

STRENGTH/ACCESSORY SWEAT CIRCUIT
AMRAP x 20
-6 Heavy Turkish Get-Ups (3 per side)
-50′ Heavy Sled Push or Drag
-6 Suitcase Deadlifts @ 20×5 /side
-50 sec Wall Sit (feel free to make these weighted)
-6 Tall or Single Leg Box Jumps
-50 sec Machine @ Hard pace
*Rest as needed between stations.
*There is no score for this piece today. The focus here is moving smoothly for 20 minutes. If class is large, feel free to start at any station. You can make this an as easy or demanding as you’d like. Have fun today!

MIDLINE CONDITIONING
3 Rounds
-30 sec Hollow Hold/Rock
-Rest 15 sec
-30 sec Side Plank
-Rest 15 sec
-30 sec Side Plank
-Rest 15 sec
-30 sec Straight Body Ceiling Reach Crunches
-Rest 15 sec

EXTRA CREDIT
[Recovery]
Spend 15-20 minutes on a machine of your choice.
At no point should you feel taxed. You should be able to hold a conversation the entire time. Grab some headphones and listen to some peaceful music, book, or podcast. Enjoy.