Get use to the cold...10 degrees out this AM...
Ethan came out
Warm Up
Foam Roll & Static Holds (couch stretch is actually good now)
3 Rnds
4 Warrior Squats
4 Groiner w/ Twist/Reach
10 Sit Ups
15 Cal Row
10 Wall Squats (10s per Rep)
BB WU
CLUSTER
EMOM x 14min:
odd = 10 TTB
even = 2 Clusters (Sqt-Clean-Thruster*)
*emphasis on thruster is the push...use the HIPS & no rebend (no Jerk action)
POLAR EXPRESS
For Time:
40 Cal Row & 20 Thrusters (115/80)
30 Cal Row & 15 Thrusters (135/95)
20 Cal Row & 10 Thrusters (155/105)
10 Cal Row & 5 Thrusters (185/125)
RECOVERY
3 Min SLOW Row
2 min each:
Quad/Adductor Foam Roll
Couch Stretch
Pigeon
Ethan ~ 95-115-135-145-155-165-175 / 21:08 (95-115-135-155)
tb ~ 135-35-55-65-80-90-200 / 18:01 (8-7-5/9-6/7-3/5 w/ belt / Black Rower)
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