Thursday
Strength/Skill
9 minute EMOM
1) 5 Bench Press 66% + 5 Cuban Rotations
2) 15-20 second L Sit
3) Head/Handstand to Forward Roll Practice
Row-ga
2 minutes row + 2 minutes flow for 24 minutes
Row at 70% effort. Keep strokes per minute <25. Focus on breathing and long powerful pulls
Yoga Flow
20 seconds on each movement back to back
1) Crow / Headstand / Tripod
2) Up Dog to Down Dog Flow
3) Alternating Cossack Squats
4) Chaturanga (bottom of Pushup)
5) Camel Pose
6) Transition back to Rower