SUNDAY 2.28
WARM-UP
ON A 5:00 RUNNING CLOCK
20 ALT. STANDING QUAD STRETCH
10 ALT. KNEE HUGS
5 INCHWORM W/O PUSH-UP
10 PUSH-UP TO PIKE
10 SLOW BANDED GOOD MORNINGS
29 BANDED PULL APARTS
IMMEDIATELY INTO…
“ROWLING”(ON A 10:00 RUNNING CLOCK)
ATHLETES WILL TAKE 5-7 ATTEMPTS (DEPENDING ON TIME AVAILABLE IN YOUR TIMELINE) TO ROW AS CLOSE AS THEY CAN TO GETTING EXACTLY 100M WHEN THE MONITOR STOPS COUNTING, THEY MUST DO 1 BURPEE AND 2 SIT-UPS. FOR EXAMPLE, IF THE ATHLETE HIT 103M, THEY WOULD PERFORM 3 BURPEES AND 6 SIT-UPS.
WORKOUT
FOR TIME…
“OPEN WORKOUT 12.1”
AMRAP IN 7 MINUTES MAX BURPEES
FINISHER
EMOM X 6 MINUTES
MIN 1 - :30 GLUTE BRIDGE HOLDS
MIN 2 - :30 SUPERMAN HOLDS