1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
Every 1:00 (7:00)
5 Ring Rows
5 Sit Ups
3 Inch Worms

 

Teams of 2 / 30 cap

2000/1750m Row
100 Pull-ups
1500/1300m Row
100 GHD’s (Or 100 Stick Sit ups)
1000/850m Row
100 Push Ups
500/400m Row




 

4 rounds:

• 10 Single Arm KB Situps (Left)
• 10 Single Arm KB Situps (Right)
• 10 Dip Support Leg Raise
• 10 Ab wheels
• 60 Sec Plank Hold
• 30 yd Banded KB Overhead Walk

2 min rest b/t rounds

1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)