1 Round:
- 2:00 Row (4X :20 EASY, :10 HARD)
- 8 T-Inchworm w/Push-Up
- 12 Alternating Scorpion
- 12 Alternating Cossack Lunge
- 12 Alternating Windshield Wipers (Single Straight Leg)
- 8E Single Leg Glute Bridge
* Athlete Notes: Perform a set every 3:30.
3 Rounds for Time:
- 12 Burpee Box Jump Overs (30”/24”)
- 18 Double DB Thrusters (50/35)
- 24/18 Calorie Row
* Level 3: RX
* Level 2: BBJO (24”/20”), DBs (35/25), 21/16 Calorie Row
* Level 1: Burpee Box Step Up (24”/20”), DBs (25/15), 18/14 Calorie Row
* Goal: <9:00, Time Cap: 12:00
* Athlete Notes: Move at a slow and controlled pace on all rounds of BBJO to manage your heart rate before picking up the DBs for your thrusters. You want to use a weight on the DBs where you are confident you could perform them unbroken just looking at this workout on paper. You may need to start breaking them up into a couple of sets, but the goal should be to hang on. Row at a moderate pace on your first two rounds to maintain a sense of consistency, but then try to crank it up on your final row.
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :45 Frog Pose