Tuesday January 30 – Dirty 30’s

Old 4th Ward
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Tuesday: 1/30

Dirty 30’s

3 x 8 min Station on a :30 sec on/work :30 sec rest clock. 1 min rest b/t Station

1. Row 30:30 – :30 second sprint (s/m @ 24-28) followed by :30 active recovery (stay around same s/m) with focus on quick arm release and glide back to the catch position.

2.  Box Jumps  / Bear crawls / MB Lateral Step ups (1 side per round) / Slam Balls Repeat 2x through

3.  Jungle Gym Tricep extensions / Jungle Gym Bicep Curls / Hanging Knees to chest (Toes to bar) / KB Swings

Repeat 2x through

Finish with 5 min Core: 10 Hollow Rocks / 15 Hollow Crunches / 20 Side plank Hip dips (each side)