WARM UP
3 Rounds Of:
- 1st round – :60 easy row + 1 easy parking lot lap
- 2nd round – :60 moderate row + 1 moderate parking lot lap
- 3rd round – :60 fast row + 1 fast parking lot lap
MOBILITY
:60/60 static hip flexor stretch
:60/60 static hamstring stretch
PART I.
Run 1/2 mile (around building 3 times)
15-12-9 Of:
- barbell high pull
- HR Pushups
- plate sit-ups
Run 1/2 mile
-then rest 4 minutes between part I/II
PART II.
EMOM x 20 Min
- M1 – 8 cal rows
- M2 – 8 burpees