General Warm Up

(500m) C2 Rower

Rest 0:30 sec then…

1-2 rounds:

(0:30) Forearm to Push Up Plank

(0:30) Alternating Side Planks

(0:30) Lateral Skater

(0:30) Stationary Skater

-Rest 0:30 between rounds

(5:00) Joint Mobility

Core

3 rounds:

(12) Seated Rainbows

(16) Seated Halos

(20) Seated Twists

-Rest 0:30 sec between rounds.

Work Capacity

5 rounds for time:

(10) Lunge Wall Balls

(10) Single Leg Down Ups

(10) Jumping Pull Ups

Mono-structural

4 rounds (60 sec on/30 sec off) for maximum reps of: 

Rope Jumps

4 rounds (30 sec on/15 sec off) for maximum reps of:

Rope Jumps

Cool Down

(10:00) Static Stretching