Don’t cherry pick today and not come in because it doesn’t look appealing or have any fancy elements to it. Days like these are every bit as important to your overall fitness and should not be over looked. Give it your full attention.
2 Rounds of: 15 Calorie Row 5 Push Ups 7 Air Squats w/pause at the bottom 9 Sit Ups 12 Alternating Spiderman (6 per side) + 5 Reps of each w/empty barbell Good Morning Back Squat Elbow Rotation Behind Neck Snatch Grip Press Front Squat Snatch Grip Straight Leg Dead Lift + 1 minute of each: Pigeon Stretch Child's Pose Couch Stretch
During the remainder of the class hour you will alternate between 3 minute easy rows where every 30 second you give 2-3 hard pulls and 1 minute of each Pigeon, Child’s Pose and Couch Stretch. There should ample time for several rotations of this. Today is meant to be aerobic and restorative. Do not load up a barbell and try to begin another workout after class. Your coach will stop you. We have a lot of work left to do this week so follow the plan.