Warm Up
Row 30/20 Cals
Then 2 Rounds of:
- YTW x 5
- Cat Cow x 10
- Prone Kneeling T Spine Rotation x 5 per
Workout of the Day
Performance
A. Every 3 minutes, for 15 minutes (5 sets):
- Press x 2-3 @ 20X1
-Couch Stretch 60 seconds per between sets.
B. In teams of 4, complete 5 sets for max reps/calories of:
- 60 seconds of Rowing (for calories)
- 60 seconds of Burpee to 6″ Target
- 60 seconds of Barbell Thrusters (75/55 lbs)
- Rest 60 seconds
GPP
A. 4 Sets
- A1: Half Kneeling Single Arm KB Press x 6-8 Left @ 2111
- A2: Couch Stretch 60 seconds – Left
- A3: Half Kneeling SA KB Press x 6-8 Right @ 2111
- A4: Couch Stretch 60 seconds Right
B. In teams of 4, complete 5 sets for max reps/calories of:
- 60 seconds of Rowing (for Calories)
- 60 seconds of Burpee to 6″ Target
- 60 seconds of DB Thrusters
- Rest 60 seconds
