Prep
Equipment Required: Foam roller, light KB, rower
1) 1 Round:
– Foam Roll Glutes & Hamstrings x 60s each
– 3 each Spiderman Lunge
2) 3 Rounds:
– 3 each KB Windmills
– 5 each BW Walking Lunges
– 7 Goblet Squats
– 60s Row increasing pace
A.
AMRAP 35 WITH A PARTNER
Buy in:
2K Row
Then Remaining time AMRAP of:
40 Goblet Squats (53/35)
40 total Walking Lunges (BW)
100 Meter Single Arm Overhead Carry
*One person works. Split as needed. Score = total rounds
Rx+: (Legless Rope Climb) (62/44)
L3: (44/26)
L2: (35/20)
L1: (26/DB 15) (Rope Climb Standing to Ground)
C.
Cooldown
– Pigeon Pose – 60s each
– Lizard Pose – 60s each
(5 breaths each position, long inhale, longer exhale)