RWH Lower Body Circuit

RWH Lower Body Circuit
* Added 1:00 recovery after some of the cardio segments
* Skipped the last cardio segment

YDL Lunar Flow #1, 20 minutes

5k Walk

Thursday, November 26 
James P. Hinchliffe 5K Run/Walk for ALS

Kettlebell Stuff

AOS Providence Rounds 1-9, with subs
* 12kg for all but windmills and C&P, 10kg
* subbed windmills only for WM/OHS


Heavy Swings
10 Rounds, 30 seconds for each swing set
* 20kg; 10sw
* 24kg; 5sw
* 28kg, 5sw

200 swings in 15 minutes

Surrender Flow

Monday, November 23
YDL Surrender Flow, 47 minutes

RWH Upper Body Circuit

RWH Upper Body Circuit
* 1:00 pauses after each cardio blast

LiHi Legs Strength

Tuesday, November 17
LiHi Legs
* Strength only premix

Neck Nirvana

YDL Neck Nirvana, 40 minutes

LiHi Back, Biceps & Shoulders

Sunday, November 15
LiHi Back, Biceps & Shoulders
* 3 sets + finishers back and shoulders
* 2 sets + finishers biceps

Power Walk

Jessica Smith 30 minute Power Walk

IMAX 2

Friday, November 13
IMAX 2
* Interval 1-7 step + blasts
* Interval 8-9 step only
* Interval 10 step + blast
* 2:00 minute rest after interval 5

LiHi Chest, Shoulders & Triceps

Monday, November 9
LiHi Chest, Shoulders & Triceps
* 3 sets + most finishers chest
* 2 sets + finishers shoulders and triceps

LiHi Legs

Saturday, November 7
LiHi Legs
* Strength only premix

Sage Pigeon Sequence

Ruthless Ringside

Thursday, November 5
Ruthless Ringside
Sage Standing Stretches

LiHi Back, Shoulders & Biceps

LiHi Back, Shoulders & Biceps
* 3 sets + finishers for back
* 2 sets + finishers for shoulders and biceps

Yoga

YDL Taming Your Temper, Channis Grivas
* 50 minutes

RWH Low Impact Hiit

Sunday, November 1
RWH Low Impact Hiit