Ten Rounder

Sean

Warm Up
5 Burpees
5 Cals
10 Squat Thrusts
10 Cals
15 Burps
15 Cals
20 Push Ups
20 Cals*

*Ladies only 5 Cals for the last Bike

If On the Schwinn – 7-15-22-30
Last round for the ladies would be 7

Accessory
2 Rounds
1 Min Work| 15s Rest
1. Monster Walk*
2. Weighted Glute Bridge**
3. Bicycle Abs***
4. Side Plank Walks****
5. Mini Band Pull Aparts****

*Front to back of mat while facing front the entire time
**Band Around the Knees – use kb for extra loading
***Band around the feet
****Band around the wrists

WOD
10 Rounds
10 Burpees
15|10 Calorie Bike

E2MOM
15 Sit-ups

*Workout starts with the Sit-ups

Level 2- 8 Rounds, 12 Sit-ups
Level 1- 6 Rounds, 8 Sit-ups
ADV – GHD

Extra Work – Active Recovery
EMOM21
1 – 200m Air Run
2. 15/12 Cal Row
3. 15 GHD

*Shoot for 10-15 or so seconds of rest for each station. Scale distance, cals, reps as need be. This is 105 GHD’s. Scale the # where need be and/or sub T2b, V-Ups or Abmat sit ups.

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