Thursday 08/17/2023

STRENGTH / / STABILITY

EMOM 12 (3 Rounds)

Alt. B/T…

Min 1) :30 of hollow rocks / / scale to hollow hold progression

Min 2) 5 Nordic curls + 5/5 Single Leg Split Squats

Min 3) :20/:20 Coppenhagen Plank / / scale to side plank as needed

Min 4) :15/:15 Single Leg Wall Sit

SKILL

8 Min “Tabata”

:20 Double Unders / practice

:10 Rest

:20 Alt. Single Leg V Ups

:10 Rest

WORKOUT

LFCF BENCHMARK WORKOUT “DEATH RACE”

5 Rounds

15/10 Cal Echo Bike

10 Burpees

*10 Min Cap

*Scale to 4 Rounds as needed!