WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 8MINUTES
1:00 ROW,BIKE,SKI
5 INCH WORMS (NO PUSH-UP)
10 STEP UPS
5/5 KB OH PRESS
EXTENDED WARM-UP
3 SETS FOR QUALITY
50’/50 FILLY WALK
15 KB UPRIGHT ROW (LIGHT)
20 BANDED PULL-APARTS
-REST AS NEEDED.
WORKOUT
AMRAP X 15 MINUTES
15/10 CAL ROW
:30 PLANK
15 UP-DOWNS
:30 PLANK
15 BOX JUMPS*(20)
*STEP-DOWN MANDATORY
COOL DOWN
FOR RECOVERY
5:00 FOAM ROLL LEGS