Saturday – Free Community Workout!

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IDI Challenge

February 27th

8 weeks to change your life

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FREE COMMUNITY  WORKOUT

Saturday – 9:30am with Coach Seth

REFLEX

Sunday – 9:00am

Skillz & Sprintz

Sunday – 12pm

dynamic movement prep

Group warm up

Strength
3 position clean
3-3-3 @ 70%
3-3-3 @ 75%

Wod
Tabata row (8 rounds of 20 seconds work 10 seconds rest) score calories
Rest 1 min
Tabata will ball 20/10 (8 rounds of 20 seconds work 10 seconds rest) score reps
Rest 1 min
Tabata oh squats 115/75  (8 rounds of 20 seconds work 10 seconds rest) score reps
Rest 1 min
Tabata toe 2 bar  (8 rounds of 20 seconds work 10 seconds rest) score reps

Mad mobi
Knee on the wall
Hamstring up n over
Thoracic ext on the wall
Calf stretch.

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