Warm Up
Repeat For 8 Minutes
12 Ring Rows
12 Air Squats
24 Mountain Climbers
Overhead Press
Performance Track
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute
Movement Prep
1 Round Split With A Partner (Modify And Repeat As Needed)
500m Row
20 Lunges
WOD
AMRAP 15 Minutes
COMPETITIVE
1200m Row
100 Goblet Lunges (30/25)
PERFORMANCE
1000m Row
100 Goblet Lunges (25/15)
LIFESTYLE
800m Row
80 Assisted Lunges
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seal Stretch X 30 Seconds
Pigeon Pose X 30 Seconds Per Side
Child’s Pose X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side