AGE GROUP ONLINE QUALIFIER EVENT 5
A.
Standing Hamstring Side-Bend x 30 seconds per side
into …
Banded Hamstring Pulse x 30 seconds per side
Bear Crawl with Wrist Stretch x 30 seconds
Rockettes
x 10 reps
B.
10 Minutes of Rowing @ 60-65%
Followed by…
Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Deep Squat Progressions x 3 reps
Followed by…
5 Minutes of Rowing @ 70-75%
Followed by…
Two sets of:
Banded Lat Stretch x 45 seconds per side
Shoulder Mash x 45 seconds per side
Followed by…
20/15 Calorie Rowing @ 70%
30 Plate Hops
60 seconds Rest
15/10 Calorie Rowing @ 80%
20 Plate Hops
60 seconds Rest
10/7 Calorie Rowing @ 90%
10 Plate Hops
Increase pace through this piece on the rower and focus on rhythmic breathing on the thrusters as your heart rate increases.
C.
At Desired Game Pace:
Two rounds of:
15 Calorie Row
5 Handstand Push-Ups
25 Double-Unders
D.
“Age Group Online Qualifier Event 5”
35-54:
Three rounds for time of:
50 Calorie Row
15 Handstand Push-Ups
50 Double-Unders
55+:
Three rounds for time of:
50 Calorie Row
15 Elevated Handstand Push-Ups to 2″ riser
50 Double-Unders
Time Cap: 20:00