WARM UP
(14 min)
500M Row
400M Run
13 Burpees
-then-
2 x’s each Ladder Drill
- high knees
- lateral high knees – R
- lateral high knees – L
- 2 feet hops
- icky shuffle
-then-
:90 Childs pose
:60/60 pigeon pose
:30 down dog – cobra
PART I.
AMRAP 20 Min
- 1 lot lap
- 16 cal rows
- 12 underhand pull ups
- 8 (total) alternating db snatch (40/22.5)
- 4 over the rower jumps
*REST 4 minutes between PART I/II if time allows
PART II.
Every 2 Minutes On The 2 Minutes for 20 Minutes
- M1 – 10 Amer. KBS + 24 total Body Weight lunges
- M2 – 15 KB Sumo Deadlifts + 15 butterfly situps