General Warm-Up
Row 500 Meters and into …
One set:
20 Monster Walks (Forwards)
20 Monster Walks (Backwards)
20 Monster Walks (Left)
20 Monster Walks (Right)
10 Banded Good Mornings
followed by …
Two sets:
10 Toe Touches
10 Samson Lunges (5 reps each side)
10 Medince Ball Hamstring Curls
A.
Three rounds of (Every 1:30):
Station 1 – Goblet Squat x 6-8 @ 32X1
Station 2 – Turkish Get-Up x 2 reps per arm
Station 3 – Weighted Pull-Up x 5-8 reps
Station 4 – Ab Wheel Roll-Out x 10 reps
B.
Five sets of:
45 seconds of Row (max calories)
15 seconds of Rest
45 seconds of Wall Ball Shots
15 seconds of Rest
45 seconds of Dumbbell Box Step-Ups
15 seconds of Rest
Goal: Stay moving for the entirety of the 45 seconds
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