Warm Up:

2 - 4 - 6 - 8

  • KB Swings
  • Goblet Squat
  • KB Clean
  • Row counting Strokes

Skills/Drills:

QUICK RELEASE - Practice taking the feet in and out of the foot stretchers efficiently

Tabata Quick Feet (4 Rounds)

  • :20 Rowing
  • :10 Rest
  • :20 Burpee
  • :10 Rest

Workout:

14 Min EMOTM (Race pace of 26-28 SPM)
 

  • Even Minutes: 21 Strokes for Max Calories
  • Odd Minutes: 7 KB Squat Cleans