Primarily Indoors – WOD can be completed outdoors during cooler class times.
Warm-up
250m Row
20 Banded Glute Bridges with feet on the Erg
10 Push Ups*
250m Row
20 Banded Side Steps
10 Pike Ups on Rower
250m Row
20 Banded Monster Walks
10 Hamstring Curls – Feet on Seat
*band around the wrists, feet on the rower
Strength
Back Squat
E2MOM14
1. 5 Reps @ 70%
2. 4 Reps @ 75%
3. 3 Reps @ 80%
4. 2 Reps @ 85%
5. 1 Reps @ 90%
6. 1 Rep @ 95%
7. 1 Rep @100-102%
WOD
3 Rounds
750m Row
20 Burpees over Rower
Level 2 – 15 Burpees
Level 1 – 500m Row
15 Burpee Step-overs
Extra Work
5-4-3-2-1
Rope Climbs*
*5 Sandbag Over Shoulder after each set of climbs 140|90