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Warm-Up
Hip Openers and Calf Ankles Activation Rowing Technique Part 1 15 min time cap Partners - 3 rounds each P1 - Row 500m (Perfect technique, NOT time) P2 - AMRAP of: 1 Core exercise 1 Farmer Carry (High Low Carry) Part 2 Perfect Form AMRAP 7 1/2/3/4/5/6 … KB Goblet Squat KB SDHP Down Dog Push-Ups Part 3 “Row, Bike, Run, Push” AMRAP 15 10/9/8/7/6/5 Cal Row 10/9/8/7/6/5 Cal Bike Run 200m (Always) 1x Sled Push or Plate Push- Down and Back …then 9 cals etc
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Warm Up
KB lunge; use KB to help push knee forward SQUAT patterning Activation 40/20 - Tabata A1) Single foot cone hops A2) Landmines Circuit 1 800 m run 200 m row REST 2 minutes 400 m run 400 m row or Assault bike 50 Jump Ropes (UNBROKEN-everytime you trip up is 1 half burpee) REST 2 minutes Circuit 2 Hill SPRINTS OUTSIDE Group outdoor finisher Core/Circuits-really use 15 seconds ALL out effort moves |
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September 2017
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