Wednesday 12-27-23

Stamina

1) 12 minutes Slideboard Skaters

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

8x Push up to pike (Slow eccentric)

8/8x seated russian twist 

2) 12 minutes Row

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

8/8x Tall kneeling Seesaw KB Press (slow controlled reps)

20-30 sec hollow hold

3) 12 minutes Bike Erg

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

8/8x Bodyweight deficit Curtsy lunge (3-4’’)

15/15 sec single arm ring row hold