WARM UP / MOBILITY
Dynamic warm-up + hip and shoulder circles
Hanging / Beat swing practice
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Green band shoulder stretch: Overhead / Lats
Hanging / Beat swing practice
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Green band shoulder stretch: Overhead / Lats
EMOM x 12 (4 rounds of each movement)
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A1) Pull-ups: Adv: 10-15 C2B, Int/Beg: 8-12 Pull-ups
A2) Doubleunders: Adv: 30-50 Unbroken, Int/Beg: 20-30 DU’s or 40s of practice.
A3) Handstands: Adv: HS Walk or free standing balance, Int/Beg: Balance work using wall / Static hold / Wall walk
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A1) Pull-ups: Adv: 10-15 C2B, Int/Beg: 8-12 Pull-ups
A2) Doubleunders: Adv: 30-50 Unbroken, Int/Beg: 20-30 DU’s or 40s of practice.
A3) Handstands: Adv: HS Walk or free standing balance, Int/Beg: Balance work using wall / Static hold / Wall walk
Partner Row Intervals
Complete with a partner for time:
Row for Calories:
50-40-30-20-10-20-30-40-50
– Each partner will row 50 Cal, then 40, then 30, etc. alternating with their partner.
– Ideally partner up with someone of similar rowing abilities so that your work/rest is close to 1:1.
Row for Calories:
50-40-30-20-10-20-30-40-50
– Each partner will row 50 Cal, then 40, then 30, etc. alternating with their partner.
– Ideally partner up with someone of similar rowing abilities so that your work/rest is close to 1:1.
