2 sets::20 jumping jacks10 sumo-stance good mornings10 alternating scorpion stretches10 mountain climbers
- RX -Every 3:00 for 10 sets:250-m row- Rest the remainder of each interval.
- INTERMEDIATE -Same as Rx'd
- BEGINNER -Every 3:00 for 10 sets:150-m row- Rest the remainder of each interval.
- MASTERS 55+ -Same as Rx'd
Post workoutAccumulate:30 rower hamstring curls
3 sets::30 standing straddle stretch:30 alternating scorpion stretch
Every 3:00 for 10 sets:200-m run- Rest the remainder of each interval.
3 sets: 30 alternating double-dumbbell overhead lunges (35/50 lb)- Rest 2:00-3:00 between sets.
- This will challenge both the strength and mobility in your shoulders and midline.- Find a dumbbell load that allows you to go unbroken. - Focus on maintaining locked-out elbows throughout the entire set.
4 Sets for Quality:- 8 Chin-ups (Scale: Jumping, Ring Rows)- 8 Deficit Push-ups (Scale: Knees, Incline)- 10 Goblet Squats (Explosive)- 200m Run