March 2016: BIRTHFIT Online Coaching Bonus

Warm-Up 

Spend some time rowing. First minute is nice and easy, Second minute is around 60-70%, and third minute is around 80-90%. Do this for three to five rounds depending on how you feel today.

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Activations & Mobility 

Standing Triangle Pose

60 seconds each side and repeat

[vc_video link=”https://www.youtube.com/watch?v=q9jxpSPpBkM”]

Standing Overhead Hold: You choice of object.

4 x 30s

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Functional Progression Part 2: Review from Yesterday!

25 reps Each Side

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Strength 

Focus on form and quality. The dumb bell presses are seated so make sure your posture is on point. Your legs can be in a little straddle to make room for belly.

Perform 3 rounds for quality:

8 Inverted Rows

12 Seated Dumb Bell Presses 

Conditioning 

Interval style training within a given amount of time. Pick a weight for the push press that you can comfortably do 10 reps in a row for at least 2 rounds. You can walk or run the 200m. Or, you can substitute 20 box step-ups or a 250m Row.

AMRAP 16:

200m Run/Walk

10 Push Press

-Rest 60s-

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BONUS: 

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