A. (For warm up)
50’ high knees
50’ butt kicks
50’ bent over glute
25 backwards arm circles
25 ring rows
25 banded good mornings
30 second bicep stretch each side
30 second overhead lat stretch each side
30 toe squats
B. “Partner”
(For time)
5k / 3.5k meter row
(Split any way)
C. “Partner”
(For time)
5k / 3.5k meter ski
(Split any way)
D. Static stretches
A. (For warm up) 50’ high knee grab 50’ butt kick grab 50 mountain climbers 1:00 standing pigeon (box) each side 25 banded glute kick back each side 10 shuttle runs (50’) B. (9:00 cap) 15-12-9 Deadlif
A. (For warm up) 3 rounds: 25 alternating arm raises each side 20 second hollow hold 15 box push ups 10 standing thoracic extensions 5 box pistols each leg B. “Partner” (35:00 clock) Every 5:00: 21 ha
A. (For warm up) 3 rounds: 5 inch worms 5 corrected air squats with 5 second negative 10 jumping lunges B. (3:00 clock) 0:00-1:00: 30 push press wall ball 20/14lb 1:00-2:00: 40 second handstand hold
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