Sunday, 01.10.21

Sunday MOVE @8a with Coach Janelle

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MOVE Sunday FUNDAY

1/10/2021

Trio

Equip:

DB (1 or 2)

Box

Wall ball

Jump Rope

Warm Up:

Mobility into

AMRAP 6

6 Alt Lunge, reach then elbow to floor

6 Good Mornings

6 back and forth jumps

6 Push-up to down dog

6 Air Squats

6 Single DB Strict Press (each side)

Movements:

1. Double or Single Unders/Seated core #Twist/Shoulder Taps

2. Goblet lunges/Air Squat/DB alt hang snatch

3. Box step ups or jumps/Tricep Dips/Straight leg sit-ups

4. Alt DB Curl and Press/Duck walk/Pushups to wall ball or floor

5. Toe Taps to DB/ Burpees/handstand hold on box

*Movement #1 :45 Work / :15 Rest , Then perform next two movements the same way – Trio :)*

Rest 1 Min and rotate to next Station of three movements

Finisher:

AMRAP 5

Max wallballs

*EMOM 3-5 burpees*

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