Warm-Up | Fitness
One set of:
Row x 500m, nasal breathing only
Followed by…
Two sets of:
Box Step-Up x 10 reps
Kip Swing x 10 reps
Followed by…
Two sets of:
Box Jump x 5 reps
Alternating Single-Leg V-Up x 10 reps
Then…
A.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1
Minute 2 – Dumbbell Push Press x 15 reps @ 10X1
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
15/10 Calories of Rowing
10 Box Jump or Step-Overs
10 Toes to Bar or Hanging Leg Raises