WARM UP
2 ROUNDS
200 M Run
10/10 Leg Swings
10 Calf Raises
10 Tibia Raises
10/10 Hip openers and closers
Into…
2 ROUNDS
500 M Row
10 Banded Good Mornings
10 Banded Pull Aparts
10/10 Banded sword pulls
10 Lat Push Down
10//10 Dante Row
STRENGTH
EMOM x 8 MINUTES
1-3 Strict Gymnastics Pulls*
Strict Pulling Options…
Vertical Ring Rows
(Banded) Pull-Ups
Chest to Bars
(No Measure)
WORKOUT
AMRAP x 24 MINUTES*
250/200m Row P1 / P2 Bikes
250/200m Row P2 / P1 Bikes
500/400m Row P1 / P2 Bikes
500/400m Row P2 / P1 Bikes
750/600m Row P1 / P2 Bikes
750/600m Row P2 / P1 Bikes
1000/800 Row P1 / P2 Bikes
1000/800 Row P2 / P1 Bikes
Alternate on Rower. Work off of Row time. Second partner always bikes as long as partner is rowing.
Score 1 = Total Meters on Row
Score 2 = Total KM on Bike
(Score is Total Meters)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :45 Up Dog to Down Dog
MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 – :45 Child’s Pose
(No Measure)
EXTRA CREDIT
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Overhead Prep
3-4 SETS
50m Single Arm DB Overhead Walk (R)
50m Single Arm DB Overhead Walk (L)
-Rest As Needed b/t Sets-
(No Measure)
2.) 3-4 SETS
:15-:30 L-Hang Hold
:45/:45 Side Plank
40 Hollow Body Flutter Kicks
-Rest As Needed b/t Sets-
(No Measure)