"Thirsty Thursday"

Daily Programming

Warm Up (EMOM For 10 Min):

  • 100m Jog
  • Jump Rope (45 sec)
  • Plank Shoulder Taps (45 sec)
  • 100m Row
  • 5 Cal Bike

Performance

Strength (EMOM For 10 Min):

  • Min 1:  Handstand Hold (30 sec)
  • Min 2:  5 Strict Pull Ups OR 1 Rope Climb

Met-Con (5 Rounds):

  • 10 Renegade Row (10/10)
  • 15 Wall Balls (20/14)
  • Calorie Row (20/15)
  • 30 Double Unders
    * 20 min time cap *

Fitness

Strength (EMOM For 10 Min):

  • Min 1:  Weighted Plank (30 sec)
  • Min 2:  5 Banded Pull Ups

Met-Con (5 Rounds):

  • 10 Renegade Row (10/10)
  • 15 Wall Balls (20/14)
  • Calorie Row (20/15)
  • 60 Jump Rope
    * 20 min time cap *

Mobility (NFT):

  • Banded Shoulder Distractions
  • Twisted Cross
  • Couch Stretch
  • Pigeon Pose
  • Saddle
  • Eagle Pose
  • Puppy Dog
  • Ankles/Calves/Shins
  • Foam Roll

Express

Warm Up (EMOM For 10 Min):

  • 100m Jog
  • Jump Rope (45 sec)
  • Plank Shoulder Taps (45 sec)
  • 100m Row
  • 5 Cal Bike

Met-Con (5 Rounds):

  • 10 Renegade Row (10/10)
  • 15 Wall Balls (20/14)
  • Calorie Row (20/15)
  • 60 Jump Rope
    * 20 min time cap *

Mobility (NFT):

  • Banded Shoulder Distractions
  • Twisted Cross
  • Couch Stretch
  • Pigeon Pose
  • Saddle
  • Eagle Pose
  • Puppy Dog
  • Ankles/Calves/Shins
  • Foam Roll