Thursday

Warm-up
Warm-up
** Open Athletes **
Do the warm up, then do 20 minutes of light rowing/biking/skiing/jogging, then do the cool down.

Warm Up:
3 Rounds of
Row 1:00 (heels down!)
10 PVC Pass Throughs
8 PVC Overhead Squats
6 Daisy Pickers
4 Supermans w/ 4 second hold

Workout
Pumpkin Spice (Time)
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)
Abstober 17
50-40-30-20-10
Sit Ups
Supermans

Cool down
Warm-up
5 minutes easy biking, then

Foam roll: Calves, hamstrings, quads, glutes, shoulders.

Stretch: Pidgeon, twisted cross, couch stretch, wide leg hamstring stretch