A) Warm-up
Row 500m
10 Step-ups
10 Hollow Rocks
10 Supermans
10 Squat Thrusts
500m row or 400m Run
B) Mobility
Lax Ball x 30s each spot
– Triceps
– Pec insertion
– Scapular
C) Conditioning
For time:
Row 50 Calories
21 Burpee Box Jumps (24, 20)
Row 50 Calories
15 Burpee Box Jumps
Row 50 Calories
9 Burpee Box Jumps
*20:00 Time Cap
L2: (20, 15)
L1: (Burpees)
Alternate Scaling Options:
– Rowing: Sub 600 meter run or 2:00 Assault Bike or 2:00 Ski erg. Or substitute 100 Doubles/50 Walking Lunges for each set of rowing.
5:00 of Foam Rolling Quads, Lats, Thoracic Spine x 10 passes each
D) Finisher
3 Rounds:
1a) Rear Foot Elevated Split Squat x 10 ea. Rest 30s
1b) Bent-over Rear Lateral Raises x 15. Rest 30s.
1c) Banded Hip Flexor Pulls x 25 ea. Rest 30s.