Warm Up:

16-18-20-22-24-26-28-30-28-26-24-22-20-18-16

Build in INTENSITY on the way up and maintain INTENSITY on the way down

Mobility:

  • 2 min Bow and Arrow Stretch
  • 2 min Inchworm Complex
  • 2 min Sampson Complex

Workout:

 

21 - 15 - 9

  • Row For Cals
  • Toes To Bar

Then,

9 - 6 - 3 

  • Row for Cal
  • Burpees