WEEKLY CHALLENGE
Accumulate 10 min of Stretching/day – Our weekly challenge is to get in at least 10 minutes of stretching each day. We’ll give some suggestions, but feel free to adjust with variations or durations that work best for you.
Spiderman Stretch :90 sec/side
Banded Hamstring Stretch :90 sec/side
Couch Stretch 2 min/side

FLOW WORKOUT
For time:
50 Bike Calories
50 Row Calories
Waiters Walk, 53/35 lbs, L 50 ft/R 50 ft
15 Kettlebell Cleans, 53/35 lbs
10 Goblet Squats, 53/35 lbs
40 Bike Calories
40 Row Calories
Waiters Walk, 53/35 lbs, L 50 ft/R 50 ft
15 Kettlebell Cleans, 53/35 lbs
10 Goblet Squats, 53/35 lbs
30 Bike Calories
30 Row Calories
Waiters Walk, 53/35 lbs, L 50 ft/R 50 ft
15 Kettlebell Cleans, 53/35 lbs
10 Goblet Squats, 53/35 lbs
20 Bike Calories
20 Row Calories
Waiters Walk, 53/35 lbs, L 50 ft/R 50 ft
15 Kettlebell Cleans, 53/35 lbs
10 Goblet Squats, 53/35 lbs
10 Bike Calories
10 Row Calories
Waiters Walk, 53/35 lbs, L 50 ft/R 50 ft
15 Kettlebell Cleans, 53/35 lbs
10 Goblet Squats, 53/35 lbs
*Kettlebell Cleans- two hands