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Tuesday 05.04.2021

POSTED ON May 4, 2021

Tuesday | 05.04.2021

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Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
* 10 Sidestep R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
-into-
6 min AMRAP
30-sec row
5 Wall Ball Front Squats (lightweight)
5 Wall Ball Push Press (lightweight)
3 Elbow to Floor Stretch (each side)
**2. Workout Prep**
2 rounds
20 sec. Row (Workout pace)
7 Wall Balls (Workout weight)
– Have athletes focus on breathing and cycling arms on the wall balls –
Workout:  Neil
* Target time: 11-13 minutes
* Time cap: 15 minutes
For Time:
120 Wall Balls (20/14)
120/90 Calorie Row
*Reps can be partitioned – athletes can move between movements until total reps are completed

* Scaling option 1 (Masters 45+)
For Time:
120 Wall Balls (14/10)
100/80 Calorie Row
– Reps can be partitioned – athletes can move between movements until total reps are completed

* Scaling Option 2 (Beginner)
For Time:
80 Wall Ball Thrusters
80/65 Calorie Row
– Reps can be partitioned – athletes can move between movements until total reps are completed

* Limited Equipment Option
For Time:
200 Air Squats
1 mile Run
– Reps can be partitioned – athletes can move between movements until total reps are completed

* Large Class Option
Teams of 2
250 Wall Balls (20/14)
250/200 Calorie Row
* One person rowing, one person chipping away at the wall balls. Switch whenever *

Accessory:

3 Rounds
20 abmat situps (strict – no arms)
30 flutter kicks (each side)
15 Russian Twists (light wallball – each side)
30-sec plank

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