WARMUP
1 ROUND
100m Run
:45 Plank
8/8 Bent Over Row
5 Inch Worm into Down Dog
Into…
1 ROUND
200m Row or Run
:30/:30 Side Plank
8/8 Single Arm Renegade Row
16 Piked Shoulder Taps
Into…
1 ROUND
100m Run
16 DB Plank Taps
10 No Push-Up Renegade Row
5 Push up to Pike
200m Row
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 250/200m Row
MIN 2 – :45 Wall Walks
-Rest 2:00-
EMOM x 12 MINUTES
MIN 1 – 200m Run
MIN 2 – :45 DB No Push-Up Renegade Rows (50/35)*
*1 Rep= Row (R) + Row (L)
(Score is Total Reps of Wall Walks + RR Rows)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets-
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