WARMUP
2 ROUNDS
200/150m Row (MOD)
5 Inch Worm + Push-Up
10 Alt. Groiners
5 Cat Cows
Into…
2 ROUNDS
200/150m Row (FAST)
5 Slinkies*
20 Alt. Mountain Climbers
10 Alt. Hip 90-90s
WORKOUT
EMOM x 24 MINUTES
MIN 1&2 – 500/400m Row
MIN 3 – Max Burpees to Target*
MIN 4 – Rest
*Target is ideally 6″ above standing reach.
(Score is Lowest Burpees)
COOL DOWN
ON A 6:00 RUNNING CLOCK…
Foam Roll Upper Back & Shoulders
(No Measure)
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