Thursday, May 17th 2018 (teens)

10 Minute Warm-Up:
400m Run
:45s Dragon Pose (Right Leg)
:45s Lizard Post (Right Leg, Passively Drop the Elbow to mid-foot)
:45s Dragon Pose (Left Leg)
:45s Lizard Post (Left Leg, Passively Drop the Elbow to mid-foot)
10 Cat/Cow
10 Toe Touches
20 Alternating Torso Twists
Wrist, Elbow, and Arm Circles

Strength/Skills: 20 Minutes
Dumbbell Bench Press
4 Sets x 6-8 Reps (3 Eccentric Downward)
*Go as heavy and controlled as you’d like
*Rest 1 Minute Between Sets

Dumbbell Bent Over Row
4 Sets x 6-8 Reps (3 Eccentric Downward)
*Go as heavy and controlled as you’d like
*Rest 1 Minute Between Sets

These movements are meant to be slow and controlled with little rest in between sets

Workout Of The Day
Every 2 Minutes for 20 Minutes
150m/100m row + 10 burpees over the erg