Warm Up
1000m run
Back twist x 10
Good morning x 10
PVC passthru x 10
Leg swing
a. Agility
Ladder drills
(12-15min max)
b. EMOM 10min
12 Burpee to 6″ target
c. With a 20min running clock
complete as much as possible of the following. Score is total calories rowed, if you finish workout tie breaker is your time (do not reset rower between interval)
– Row 30/25cal x2, rest 1min after ea interval
-Row 20/15cal x4, rest 1min after ea interval
-Row 10/8cal x6, rest 30sec after ea interval
Leave a Reply