1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
Every 1:00 (7:00)
5 Ring Rows
5 Sit Ups
3 Inch Worms
2. Workout Prep
2 sets: (with partner)
30-Second Row (workout pace)
3 Pull-ups
5 GHD’s
3 Push Ups
Minkus
Freedom (RX’d)
Teams of 2
2000/1750m Row
100 Pull-ups
1500/1300m Row
100 GHD’s (Or 100 Stick Sit ups)
1000/850m Row
100 Push Ups
500/400m Row
Individual Option:
1000/850m Row
50 Pull-ups
750/650m Row
50 GHD’s
500/400m Row
50 Push Ups
250/200m Row
Independence
Teams of 2
1750/1500m Row
75 Pull-ups
1250/1100m Row
75 GHD’s + 6in Riser (Or 100 Stick Sit ups)
1000/850m Row
75 Push Ups
500/400m Row
Liberty
Teams of 2
500/400m Row
75 Ring Rows
500/400m Row
75 Sit ups
500/400m Row
75 Bar Push Ups
500/400m Row
Target time: 24-26 minutes
Time cap: 30 minutes
4 rounds:
- 10 Single Arm KB Situps (Left)
- 10 Single Arm KB Situps (Right)
- 10 Dip Support Leg Raise
- 10 Ab wheels
- 60 Sec Plank Hold
- 30 yd Banded KB Overhead Walk
2 min rest b/t rounds
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)