Wednesday 1-4-23

Jan 3

Written By John Murie

1) 12 min Slideboard Skaters

@ 1:00, 4:00, 7:00, 10:00 stop and complete

10/10x SB mountain climbers (slow and controlled)

5/5x Archer Ring Row

5/5x Seated Straight Arm Russian Twists

2) 12 min Bike erg

@ 1:00, 4:00, 7:00, 10:00 stop and complete

8/8x Staggered Stance KB RDL

6-8x Yoga Push ups

3) 12 min row

@ 1:00, 4:00, 7:00, 10:00 stop and complete

6/6x Alternating DB or KB Z Press

6/6x Goblet Low Switch Cossack Squat

John Murie

Thursday 1-5-23

Tuesday 1-3-23