Prep
Equipment Required: Blue/Red band
1) 5 Single Leg Upward Dog to Standing each
2) 3 Rounds:
– 10 Banded Goodmornings
– 10 BW Lunges each
– 10 Scap Push-ups
3) 3:00 Rowing Drills
A.
40-30-20-10:
Calories Rower
Calories Bike or Ski Erg
Burpees
– Goal: Sustainable pace.
– Essentials: No Push Up Burpee
– Time cap: 30:00
B.
3 x 10 each – pass thru + facepull-apart + pull-apart = 1 set
Rest 60s between each set
– Use orange or blue band.