WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
100 METER JOG
15 BANDED GOOD MORNINGS
GLUTE BRIDGE HOLD W/ 15 BANDED PULL-APARTS
INTO…
3-5 MINUTES POINTS OF PERFORMANCE FOR THE BARBELL BENT OVER ROW
STRENGTH
BENT OVER ROW (ON A 15:00 RUNNING CLOCK)
5X7
*ALL 5 SETS ARE TO BE DONE AT THE SAME WEIGHT
WORKOUT
TEAMS OF THREE
AMRAP X 20 MINUTES
CAL ROW
4 SHUTTLE RUNS (PACER)
STATIC HOLD (OVER HEAD, FRONT RACK, FARMER HOLD)
*1 SHUTTLE RUN IS DOWN AND BACK
(SCORE IS TOTAL CALORIES ON THE ROWER)
