WARM UP

(10 min)

:30 singles + 2L(width) spidermans

:30 singles + 10 plank push ups

:30 singles + 4L (width) high knees

:30 singes + 4L (width) butt kicks

:30 singles + 4L (width) karoka

-then-

:45s/:45s couch stretch

:45s/:45s banded lat stretch

PART I.

(20 min)

A. Strength Series x 3 rounds

• 10/10 barbell reverse lunges
• 10 med ball leg drops
• 30s rest

B. Core Series x 3 rounds

• 10 ab wheel
• 25 crunches with feet up
• 30/30 banded chops

PART II.

(35 min)

*1 Partner works the rounds and other partner always occupies the rower. Partners alternate between completion of rounds within the sets. So P1 completes a. then P2 completes a. then P1 completes b. then P2 completes b…and so on.

a. 1 round of: 10 lengths (width) turf plate push

b. 2 rounds of: 30 KBS + 20 box jumps

c. 3 rounds of: 10 KB push ups + 20 air squats + 10 KB high pulls

d. 2 rounds of: 30 KBS + 20 box jumps

e. 1 round of: 10 lengths (width) plate push