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2-3xs:
10/8 Cal Ski Erg or Row
10 Spiderman Lunge + Rotation
5/5 Lateral Box Step Up
10 Alt. Kneeling Shoulder Tap
10 Scap Push Up
Workout Prime 1x:
:15sec Hard Ski Erg or Row
3/3 Alt. DB Box Step Up (workout weight)
:15sec Hard Ski Erg or Row
3 Single Arm DB Push Press (right)
3 Single Arm DB Push Press (left)
Unilateral Work
2 Rounds
20 Calorie Bike/Row
20 DB Box Step Up (50’s/35’s) (24/20)
20 Cal Bike/Row
20 Single Arm DB Push Press (right) (50/35)
20 Single Arm DB Push Press (left) (50/35)
Goal: Sub 15 min
2 Rounds
15 Calorie Bike/Row
15 DB Box Step Up (35’s/25’s) (20/16)
15 Cal Bike/Row
15 Single Arm DB Push Press (right) (35/25)
15 Single Arm DB Push Press (left) (35/25)
Goal: Sub 15 min
Notes: Sub the Bike/Row for a 400 meter Run.
2 Rounds
400m Run
20 Alt. Lunge to High Knee
400m Run
40 Alt Shoulder Taps + :01sec pause at the top of each rep
Forward Fold
2-3min
Lying Thoracic Rotation
10ea Side
