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Feta

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Workout

Thursday 3/17/22 WOD

Warm-up

What you need:
Assault Bike
Jump rope
Kettlebell

-10 jumping jacks
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat

Specific Prep
*Coach's Choice

Metcon

Feta (AMRAP - Reps)

Emom 4 Rounds:
Min 1- :45 Assault bike
Min 2- :45 Hollow hold
Min 3- :45 Single arm KB front rack Step up (20") (53,35)
Min 4- :45 Double Under
Min 5- :45 Goblet tall kneeling get up (53,35)
Min 6- Rest

-Alternated arms for step ups every round
(Score Cals, Front rack step ups and tall Kneeling get ups)

Alternate Options:
Assault bike?
-Row
-Shuttle sprints
Hollow hold?
-Shoulder taps
KB front rack step ups?
-Reverse lunges
Double-unders?
-Double taps
Goblet tall kneeling get ups?
-Glute bridges

Cool Down

*Coach's Choice

Whiteboard:

Thursday, March 17, 2022

Male Clients