WARMUP
1-2 ROUNDS
8 Alt. 90/90 Hip Rotations
8 Yoga Push-Ups
8 Kang Squats
Into…
EMOM x 4 MINUTES
MIN 1 – :30 Row (22-24 SPM) + :30 EZ Row
MIN 2 – :30 Row (24-26 SPM) + :30 EZ Row
MIN 3 – :30 Row (26-28 SPM) + :30 EZ Row
MIN 4 – :30 Row (28-30 SPM) + :30 EZ Row
Into…
2 ROUNDS (3 ROUNDS TIME PERMITTING)
10 Kip Swings
10 Slam Balls
10 Air Squats
WORKOUT
3 SETS
1000/800m Row
15 Toes To Bar
25 Slam Balls (Athlete Choice)
35 Air Squats
-Rest 1:30 b/t Sets-
(Score is Total Time)
OPTIONAL AFTER PARTY
3 SETS (:40 ON/ :20 OFF)
MOVT 1 – Russian Twists (Slam Ball Optional)
MOVT 2 – Plank Hold
*1 SET = MOVT 1 + MOVT 2.
(No Measure)
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