Warm-Up -
- Light Jog
- Joint Mobility
- Accumulate 50 DU's
- 2 Rounds:
-5 pull-ups
-10 lunges
-15 shoulders taps
Conditioning (Part 1)-
- Row 2000m For Time
Conditioning (Part 2)-
While waiting for a rower to become available, complete the following not for time. When a rower opens up, stop where you are and go row and then pick back up where you were -
Not For Time -
- 30 Toes to Bar
- 30 DB Bench Press (35/25)
- 30 Pistols
- 30 Box Jumps (30/24)
Notice that the box jumps are 1 step higher than usual. If you usually use a 12", go to 18, 20 to 24, 24 to 30, etc...
- Row 2000m For Time
Conditioning (Part 2)-
While waiting for a rower to become available, complete the following not for time. When a rower opens up, stop where you are and go row and then pick back up where you were -
Not For Time -
- 30 Toes to Bar
- 30 DB Bench Press (35/25)
- 30 Pistols
- 30 Box Jumps (30/24)
Notice that the box jumps are 1 step higher than usual. If you usually use a 12", go to 18, 20 to 24, 24 to 30, etc...
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