Essentials:
A.
12min
Advanced Rehab Warm Up
B.
28min Not an AMRAP
Row @800/600 cal per hour
On the top of every min get off rower and perform
1. No Push Up Burpee x 5 reps
2. Med ball Over shoulder x 10 reps
3. Single Unders x 30 reps
Mobility
Seated Forward Fold x 4min
Saddle x 4min
Fitness/Performance:
A.
12min
Advanced Rehab Warm Up
B.
28min Not an AMRAP
Row @900/700 cal per hour
On the top of every min get off rower and perform
1. No Push Up Burpee x 5 reps
2. Med ball Over shoulder x 10 reps 50/35
3. Double Unders x 15 reps
Mobility
Seated Forward Fold x 4min
Saddle x 4min