Thursday

A. Coach will warm you up accordinglyB1. DB Glute Bridge Alternating Horizontal press: 10-12 reps (total)
B2. Heavy Beastball play – 4-6 reps
B3. Side Plank Holds – Add star and/or add wt if you need to increase intensity – 20-30sec/side
+
Start with MAX cals on Rower – 3 minutes
Then rest 1 min – Head Down stairs:
24-18-12 of:
BJSD – 24/20
Alt DB Sn – 35/20
T2B
*Score is total Cals on Rower + total time on 24-18-12 piece