Monday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Midline Alternate 8 Sets of:
:20 Alt Bird dog knee to elbow
:10 Rest
:20 Superman Hold
DYNAMIC PARTNER WARM-UP 10:00
Accumulate with a partner
60 burpee box jump-overs (20/24 in)
– Break up the reps as needed.
Warm-up
Warm-up
ROWING AND DOUBLE-UNDER WARM-UP
1 set
:30 single-unders (both feet)
15 pulls on the rower
:30 single-unders (right leg only)
15 pulls on the rower
:30 single-unders (left leg only)
15 pulls on the rower
:30 single-unders (alternating feet)
15 pulls on the rower
:30 single-unders or double-under practice
15 pulls on the rower
:30 single-unders or double-under practice
1 set
:30 single-unders (both feet)
15 pulls on the rower
:30 single-unders (right leg only)
15 pulls on the rower
:30 single-unders (left leg only)
15 pulls on the rower
:30 single-unders (alternating feet)
15 pulls on the rower
:30 single-unders or double-under practice
15 pulls on the rower
:30 single-unders or double-under practice
Metcon
Metcon (Time)
RX (22:00)
10 rounds for time with a partner:
20 double-unders
14/20-cal. row
20 double-unders
– Alternate rounds with a partner.
10 rounds for time with a partner:
20 double-unders
14/20-cal. row
20 double-unders
– Alternate rounds with a partner.
INTERMEDIATE
10 rounds for time with a partner:
:20 double-unders
14/20-cal. row
:20 double-unders
– Alternate rounds with a partner.
BEGINNER
10 rounds for time with a partner:
20 single-unders
7/10-cal. row
20 single-unders
– Alternate rounds with a partner.
Cool Down
Accumulate
1:00 lacrosse ball foot roll/foot
1:00 sit and reach
1:00 calves/ R-L
1:00 low back foam roll
1:00 lacrosse ball foot roll/foot
1:00 sit and reach
1:00 calves/ R-L
1:00 low back foam roll
Spend no more than 2:00 on a single round.
Perform unbroken double-unders.
Finish the calories on the rower in :40-1:00.
Fast transitions between movements.