4 Rounds:
Split Squat Hold x40 seconds (leg 1)
Rest 20 seconds
Bent Row x40 seconds (arm 1)
Rest 20 seconds
Split Squat Hold x40 seconds (leg 2)
Rest 20 seconds
Bent Row x40 seconds (arm 2)
Rest 20 seconds
Hang Tuck x40 seconds
Rest 20 seconds
Happy Birthday Tim!
A special day for a special guy, Thank you for letting me be a part of your journey and help maximize your adventures in rowing and skiing. Always great to have you in the gym.
Double Under x50-40-30-20-10
Handstand Hold x20-30 seconds
Split Squat Hold x20 seconds/side
AMRAP 20 Minutes:
Hang/Hang Tuck x20 seconds
Box Jump x15
Hollow Up x20alt
Split Squat Hold x15 sec/side
In 25 Minutes:
Row 2000m
–
Then Time Remaining:
TGU Sit Up x5/side
Renegade Row x10/side
Split Squat Hold x20s/side
AMRAP 25 Minutes:
Deadlift x5-7
Wall Sit x20-30 seconds
Split Squat Hold x10-20 seconds
Bridge Hold x30-60 seconds
Rest As Needed
5 Rounds:
Wall Sit x40 seconds
Rest 20 seconds
V-Up x40 seconds
Rest 20 seconds
Split Squat Hold x40 seconds (side 1)
Rest 20 seconds
Arch Up x40 seconds
Rest 20 seconds
Split Squat Hold x40 seconds (side 2)
Rest 20 seconds
Happy Birthday Alexis!
A Silent Ninja who crushes souls and is always ready to learn. You are funny and an amazing person. Thank you for being the awesome person you are.
3-5 Rounds:
Humeral Glide + Floor Facing Angel x3-5 @ 3-5 second holds
Tempo Push Up x5-10 @ 3-5 second eccentric
Deadbug x10-12alt
Tuck Hollow Hold x20-30 seconds
—
3-5 Rounds:
Split Squat Hold x20 seconds/side
Foot Assist Pistol x5-8/side
Bird Dog x10-12alt
Arch Hold x20-30 seconds