Menu
GENERAL WARM UP 5-20minutes
5 Rounds:
–100m Rowling
//Rowling is trying to get the rower to land perfectly on 100m. For every meter you are under or over 100m you will do a 1 Plank Ups penalty. For example, if you row 105m you will do 5 plank ups. Run through this 5xs.
1 Round:
–10 Sumo Inchworm
–5ea Prone Lying Leg Crossover
–20 Glute Bridge w/ a:01 sec pause at the top
–5 Push Ups
–5 Vertical Jump to a 6″” Target
1 Round:
–10ea Single Leg Balance w/ T-hold
–5ea Lying Leg Crossover
–20 Glute Bridge w/ a:01 sec pause at the top
–5 Clapping Push Up
–5 Vertical Jump to a 6″” Target
PERFOMANCE
AMRAP 7min:
-Max Rep Burpee to 6″ target
(or on to two 45# plates with hands straight overhead if no space)
FITNESS
EMOM 7min:
-7-10 Burpees
3 Rounds:
— :30sec Banded Plank
— :30sec Wall Sit
— 10 Lateral Raise
— 10 45 Degree Raise
— 10 Front Raise
