Warm-up
In 2:00
15/12 Calorie Row
5 Burpees over the rower
AMRAP Single Leg V-Ups
:30 Rest
In 2:00
15/12 Calorie Row
5 Burpees over the rower
AMRAP Leg Lowers
:30 Rest
In 2:00
15/12 Calorie Row
5 Burpees over the rower
AMRAP Bicycles
Accessory
Mini Band
½ Tabata Band Around Forearms (20s Reps|10s Static Hold)
- Supermans
- Push-ups- High Plank
½ Tabata Band Around Lower Thighs (20s Reps|10s Static Hold)
- Glute Bridge
- Clamshells
WOD
In 4 Minutes Complete
30|25 Calorie Row
10 Burpees over the Rower
Then AMRAP Sit-ups
1 Minute Rest
Complete until you reach 150 Sit-ups
Level 2- 100 Sit-ups
Level 1- 75 Sit-ups
Adv- 14 Burpees, 100 GHD Sit-ups
Extra Work – Active Recovery
Run5k @ 70%
Every 3 Minutes
5 Thrusters @135|95
10 [email protected]
*Scale eo 95|65 and 10 Chin over bar