Tuesday July 30, 2019

Tuesday July 30, 2019

  • Warmup
    • 30 Seconds 
      • Easy Row (Feet Out) 
      • Squats to Medicine Ball 
      • Box Step-ups 
      • Moderate Row (Feet Out) 
      • Medicine Ball Slams 
      • Lateral Box Step-Overs 
      • Faster Row (Feet Out) 
      • Medicine Ball Foot Taps 
      • Box Jump + Step Down (Low Box) 
    • *Performed at a low box height and with workout weight medicine ball
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Calorie Row
      • 100 Meter Run 
      • 3 Box Jumps 
      • 3 Wallballs 
  • WOD “Kelly Rowland”
    • For Time:
      • 50/35 Calorie Row
      • 3 Rounds of “Kelly”
      • 50/35 Calorie Row
    • 1 Round of Kelly:
      • 400 Meter Run
      • 30 Box Jumps (24/20)
      • 30 Wallballs (20/14)
  • Mobility
    • Couch stretch
    • Standing calf stretch