Performance | General Warm-Up
250 Meter Row @ easy pace
150 Meter Row @ medium pace
100 Meter Row @ fast pace
and then …
Over the Shoulder Barbell or Rig Stretch x 30 seconds per side
Butterfly Stretch x 60 seconds (ease into this position)
and finish with …
Dumbbell Complex
Goblet Squat x 10 reps @ 3111
Dumbbell Cossack Squats x 10 reps
Dumbbell Tuck Ups x 10 reps
With a partner, complete as many rounds and reps as possible in 35 minutes of:
60 Cal Assault Bike
50 Shoulder to Overhead (115/75 lbs)
40 Alternating Lunges (115/75 lbs)
30 BMU or 15 Rope Climbs