WARM UP
(12 min)
:30 (outside)
- jumping jacks
- cone jog
- active sampson (in place)
- cone jog
- curbside mountain climbers
- cone jog
- alt. lateral lunges
- cone jog
-then-
3 Rounds Of (inside):
- 15 banded squats
- 15 banded good mornings
- 15 monster band rows – bent-over
MOBILITY
:60 Childs pose
:60/60 pigeon pose
:60/60 calve stretch
STRENGTH
(15 min)
A. Series: 4 Rounds
- 5 barbell bench press
- 10 bent over barbell rows
- rest :90
METCON
Partner Relay With Time Left
P1 – 600M Run (2 x’s around building – stay to the outside of the rock islands)
P2 – 100 singles + 50 crunches with feet up + 25 push ups
*For members needing to row, have the rower use a runner as the timer