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3xs:
1min Row
6ea Single Leg Lateral Box Step Up
8 kip swings
6ea. Single Arm Press
:30 Wall Plank
Notes: Use a light KB for the lateral box step up and single arm press. Increase speed on the rower with each round.
5 Rounds
5 DB Box Step Over (50’s/35’s)
10 Dumbbell Push Press (50’s/35’s)
20/17 Cal Row
Goal: Sub 12 min
Sub 400m Run or 14/12 Bike if no rowers
5 Rounds
5 DB Box Step Over (35’s/20’s)
10 Dumbbell Push Press (35’s/20’s)
17/15 Cal Row
Goal: Sub 12 min
400m run or 15/13 Bike
3 Rounds for Quality
50′ Handstand Walk
15 T2B
Mobilize 1x:
2 min Glute Roll/side
2 min IT Band Roll/side
