Movement Prep:

  • 1 Min Front Plank
  • 1 Min KB Arm-Bar - R
  • 1 Min Reverse Plank
  • 1 Min KB Arm-Bar - L

Warm-up:

  • Partner Med Ball Toss

Strength:

18 Min EMOTM

  • 1 Squat Clean Thruster

***Start light - work to AHAP

Skill:

Rowing - 30 Sec. Each...

  • Legs Only, Hips Only, Arms Only, Full Body

Conditioning:

4 Rounds

  • 45 Sec. Max Rep Push-ups
  • 15 Sec. Rest
  • 45 Sec. Max Calorie Row
  • 15 Sec. Rest

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