0:00-15:00 General/Specific Warm-up
15:00-17:00 Transition to Static Core Work
17:00-24:00 Static Core Work
24:00-30:00 Transition to Endurance
30:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Thread the needle
Lying Quad Stretch
Lying Hamstring Stretch
Hip Openers
Static Core Work
Weighted Front Planks 4x30 seconds
Flutter Kicks 4x30 seconds
OPEN TIME OPTION:
8 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 8: M1: Planks, M2: Flutter Kicks
Endurance:
AMRAP 25 for Quality
10 KB Upright Rows
10 Push-ups
10 DB Lunges
25/20 Calorie Row
FOCUS:
Full Body Strength: Upright Rows for upper body pull, Push-ups for upper body push and lunges for single leg strength
Endurance: Strength + Row helps with improving your cardiovascular endurance
EQUIPMENT CONSIDERATIONS:
If you do not have enough rowers then here are options in order of what is best for the stimulus and what we have the rest of the week
20/15 Calorie Ski
15/10 Calorie Bike
Format Change:
Alt. Every 4 minutes for 24 minutes
AMRAP 4: 10 KB Upright Rows + 10 Handstand Push-ups
AMRAP 4: 10 DB Lunges + 15/11 Calorie Row
PARTNER OPTION:
AMRAP 25
20 KB Upright Rows
20 Push-ups
40 DB Lunges
40/36/32 Calorie Row (Male/Mixed/Female)
split reps as needed