WARM UP
MOBILITY ROUND
10 Groiners w/ Twist
10 Cat Cows
20 Thread the Needle
10 Alt. Scorpions
2 ROUNDS ON TEAMS*
1:00 Row
1:00 Plank
1:00 Wall Sit
*P1 starts on Row, P2 starts on the Plank, P3 starts on the Wall Sit. Switch until 2 full rounds have been completed.
PARTNER WORKOUT
IN TEAMS OF 3…
10k Row*
*P1 starts on the Meter Row, and P2 & P3 rests. Switch as needed, split meters as needed.
(Score is Time)
SOLO WORKOUT OPTION
5 SETS
5:00 Meter Row
1:30 Wall Sit
1:30 Plank Hold
-No Additional Rest b/t Sets-
(Score is Total Meters)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
50m EZ Walk
5/5 Sciatic Nerve Floss
10/10 Glute Bridge-Ups
:30 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)
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