Wednesday, 2/17
February 16, 2021
Friday, 2/19
February 18, 2021
Warm Up
3 Rounds
10 Alt Bird Dogs
6 Alt T Dolphin Push Ups
10 Supine Scorpion
5 Pause Hip Bridges
Prep (6 minutes)
2x:1-2 Wall Walks+5 Push Ups
2×5 DB Bench Press+ 5 DB Rows/side
EMOM 16 Minutes (4 rounds each)
A) 10-20 Alt Shoulder Taps*
B) 5-8 DB Single Arm Rows/side
B) 8-12 DB Floor Press
C) 3-5 Dragon Flags**
Intervals
Every 2 Minutes for 16 Minutes (8 Rounds)
15/10 Cals for Time
Score by total work time for last 6 Rounds
*Scale Shoulder Taps to Pike position (feet on box or floor)
**Scale Dragon Flags to 10 Supine Knees to Elbows
