***SIREN, HYDRA, TRITON, POSEIDON DRYLAND - THURS 10/26***

Coach Rhi Jeffrey

Good morning team,

 

Dryland is on your own again today. You have a few options here, you can either do the workout you may have missed Tuesday (at the bottom of this message) or you can do the workout from yesterdays dryland. If you have already done both, CONGRATS you get a strecth day! ;)

 

SIREN/HYDRA - THURS

  • Warm up of choice (Tipping bird, Frankensteins, Arm circles, Cat/Cow, Jumping Jacks, etc)
  • EMOM (Every minute, on the minute) - 18:00 or 3 rounds of below:
    • 20 Glute Bridge with 2 sec squeeze at top
    • 20 EXPLOSIVE squat jumps
    • 100 Flutter kicks
    • 20 Cosak Squats (LINK HERE)
    • 10 Burpees
    • REST

 

TRITON/POSEIDON - THURS

  • Warm up of choice (Tipping bird, Frankensteins, Arm circles, Cat/Cow, Jumping Jacks, etc)
  • EMOM (Every minute, on the minute) - 24:00 or 4 rounds of below:
    • 20 Kettle Bell swings OR 20 Glute Bridge with 2 sec squeeze at top
    • 20 Thrusters w/ weights OR 20 EXPLOSIVE squat jumps
    • 100 Flutter kicks
    • 20 Cosak Squats (LINK HERE)
    • 10 Burpees
    • REST

 

SIREN/HYDRA - TUES

  • Warm up of choice (Tipping bird, Frankensteins, Arm circles, Cat/Cow, Jumping Jacks, etc)
  • SUPER LEGS - Mini
    • ROUND ONE - 10 squats, 20 lunges, 20 butt kicks, 5 squat jumps
    • ROUND TWO - (10 squats, 20 lunges, 20 butt kicks, 5 squat jumps) x2
    • ROUND THREE (10 squats, 20 lunges, 20 butt kicks, 5 squat jumps) x3

 

TRITON/POSEIDON - TUES

  • Warm up of choice (Tipping bird, Frankensteins, Arm circles, Cat/Cow, Jumping Jacks, etc)
  • SUPER LEGS - Regular
    • ROUND ONE - 20 squats, 40 lunges, 40 butt kicks, 10 squat jumps
    • ROUND TWO - (20 squats, 40 lunges, 40 butt kicks, 10 squat jumps) x2
    • ROUND THREE (20 squats, 40 lunges, 40 butt kicks, 10 squat jumps) x3