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Wednesday, May 26, 2021

Wednesday, May 26th

Equipment Needed: Rowing Machine, Kettlebell, Yoga Mat, Puzzle Piece, AbMat

Warmup:

10 Minute AMRAP

100 Meter Jog Forwards/100 Meter Backwards Jog

:30 Quad Stretch/Side

10 Good Mornings

1:00 Easy Row

Cardio:

Machine Sprints (Bring Rowers Outside if Necessary)

5 Rounds: 

20/15 Calorie Row

-Rest 1:00-

Note: Use this cardio piece to focus on pushing your limits. Go as quickly as you can through the calories and then use the 1:00 recovery to try to get your heart rate back down. If you want to run, sprint 200 meters but rowing should be preferred. Rest approximately a minute after each sprint. Bring your phone to keep an eye on your times. 

WOD:

12 Minute AMRAP

20 AbMat Sit-ups

10 Kettlebell Swings

5 Burpee High Jumps
Cooldown: 

Stretching

Note: Try to go about 80-85% on the workout piece after sprinting on the rower. Burpee high jumps will involve jumping as high as you can after each burpee. Use it to push your heart rate up.

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