Outdoors Primarily
Warm Up
5:00 ‘Rolling’ on the Rowers
Goal is to hit exactly 100m on your monitor.
For each meter above or below 100 = 1 burpee penalty (cap at 10)
With Big Bands
2x
10 lateral banded side steps each direction
10 banded good mornings
5 Weighted Sit Ups
3 Windmills ea
1 Turkish Get up ea.
Mobility
Chest Rolling and Stretching
Strength
E2MOM12
3 Push-presses
WOD
3 Rounds
In 2 Minutes
15/12 Calorie Row
AMRAP SIT-UPS
Rest 30s
In 2 Minutes
15/12 Calorie Row
AMRAP Kettlebell Swings 1.5|1
Rest 30s
Level 2 – 1|0.75
Level 1 – 0.75|0.5
ADV – 2|1.5, GHD sit-ups