AMRAP 16 min

1. Pushup + superman x 4 o/v
2. Koppakuoriainen x 10-20 o/v
3. One leg squat x 8 o/v
4. One leg burpee x 5 o/v
5. One handed rope row x 8 o/v

OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 - 3/3 Standing Hip Joint Circle*
MIN 2 - :30 Heel to Glute Sit**
MIN 3 - :45 Rebound Pose

*Use a stick for stability. Start w/ bringing knee up towards the chest. Then move it out to the side, followed by getting the heel up/back, kicking back and through, getting back to the starting position. Try to limit as much movement from the rest of the body.
**Starting w/both knees on the ground, place the big toes together w/laces down. Sit back and down, getting the glutes to the heels.

Join the Erg Triathlon!!

or

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Plate Around the Worlds
:30 Glute Bridge Hold
5/5 Single Leg Good Mornings
Rest as Needed b/t Set

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
1:00 Easy Walk

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Up Dog to Down Dog
MIN 2 - :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 - :45 Child's Pose

• Erg Triathlon is coming up Saturday! It's a fun, fast, challenge! Get involved by speaking to us or contacting Ben! Go with a partner or fly solo!

Bench press and chin ups

2x3x52
2x3x55
2x2x58

New Year CORE

3 rounds with a partner (share reps):
20 T2B
24 Weighted AMSU
20 Back extensions on box (partner sits on legs)
24 DB deadlifts

Back extensuon ghd + strict knee raises
3x 15
3x 10