Thursday is a Strength Focus
We will be alternating between static and dynamic strength circuits.
In other words, ciruit 1 will be using movement, and circuit 2 will be a static hold circuit.
Complete 4 total rounds (2 dynamic and 2 static).
Rounds 1 and 3 will look like this (Circuit 1)
35 work/25 rest
Moving full range of motion
- Ring row or pull up
- Squat or split squat
- Ab choice
- Shoulder press
- Supermans, hypers or body weight hinge
Rounds 2 and 4 (circuit 2)
Static holds
35 hold/ 25 rest
- Ring row or pull up (hold)
- Squat or split squat (hold)
- Ab choice (hold)
- Shoulder press (overhead hold)
- Supermans, hypers or body weight hinge (hold)
Finisher:
Pick one cardio, calisthenic, or kettlebell sport option 60 seconds hard 30 seconds easy x 5 sets
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