Warm-up
With a Partner
P1: 15/12 Cal Row
P2: Plank Hold
Switch
Repeat for 2 more rounds with Hollow Hold & Plank Knee to Elbow
Mobility
Upper body rolling
Thoracic spine opening
Strength
Squat Snatch
Every 2 Minutes For 20 Mins
1. 5 Reps 70%
2. 5 Reps 75%
3. 4 Reps 80%
4. 4 Reps 80%
5. 3 Reps 85%
6. 3 Reps 85%
7. 2 Reps 90%
8. 2 Reps 95%
9. 1 Rep 100%
10.1 Rep 102%
*These reps should not be touch & go. Drop and reset each time.
WOD
50-40-30-20-10
Calorie Row
Sit-ups
Level 1- 30-25-20-15-10
ADV- 25-20-15-10-5
GHD sit-ups
Bike/Ski Erg Sub – 40-30-20-10-5 Cals
Running – 600m-500m-400m-200m-100m
Skills Class – 7pm in Southie Green
Rope Climbs