Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Hip Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Glute Bridge X 15 Reps
Thread the Needle Hold X 30 Seconds per Side
Movement Prep
2 Minutes Rower at a Light to Moderate Pace
1 Minute Skipping
30 Seconds High Plank
30 Seconds Mountain Climbers
WOD
3 Minutes of Work ~ 2 Minutes of Rest
6 Rounds
COMPETITIVE
400/300M Row
In Remaining Time AMRAP
20 Mountain Climbers
20 Double Unders
PERFORMANCE
300/250M Row
In Remaining Time AMRAP
20 Mountain Climbers
35 Single Unders
LIFESTYLE
1:30 Minutes Row
In Remaining Time AMRAP
20 Mountain Climbers
20 Single Unders