Thursday, 2/18

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