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Sunday Funday: Burn

READY

1.) 2 Rounds
- 1:00 Bike/Row
- 60’ Quad w/Reach
- 60’ Knee Hug to Inverted Toe Touch
- 60’ Hip Cradle
- 60’ Samson Lunge w/Lateral Flexion

E.S.D.

Metcon (AMRAP - Rounds)

2.) BURN (Preventative)
30:00 Alternating EMOM:
Minute 1: :45 Bike
Minute 2: 8E Front Raise + Lateral Raise + Bent Over Row w/Light DBs
Minute 3: :45 Row
Minute 4: 3E 3-Direction Lunge (Forward + Lateral + Reverse = 1 Rep)
Minute 5: :20E Side Plank

ADAPTATION

3.) 8:00 Alternating EMOM:
Minute 1: :20E Pidgeon
Minute 2: :20E Half Kneeling Hamstring
Minute 3: :20E Lizard
Minute 4: :20E Thread the Needle

Want to see some of these movements in action? Check out our .