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3xs:
1min Row
6-8ea Single Leg Lateral Box Step Up
8 Hip Touches
6-8ea. Single Arm Press
:30-1min 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 (65’s/45’s)
10 Dumbbell Push Press (65’s/45’s)
20/17 Cal Row
Goal: Compare to 2/11
5 Rounds
5 DB Box Step Over (40’s/25’s)
10 Dumbbell Push Press (40’s/25’s)
17/15 Cal Row
Goal: Sub 12 min
5 Rounds
5 DB Box Step Over (55/35)
10 Dumbbell Push Press (55/35)
400 meter Run
Goal: Sub 12 min
5 Rounds
10ea Lunge to High Knee or Step Up
10 Plank to Push Up
400m Run
3 Rounds for Quality
50′ Handstand Walk
15 T2B
Mobilize 1x:
2 min Glute Roll/side
2 min IT Band Roll/side
