Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks. 1 mile run, easy to moderate pace
WOD: Partner WOD:
50 cal row
40 pullups
30 push-ups
20 atomic situps
50 cal row*
20 pullups
30 push-ups
40 atomic situps
50 cal row*
Reps are cumulative. Partner not working will hold planks. Start with regular, next hold left side plank, on third turn hold right side planks, and so on…when the planking partner falls, you will trade.
*Kicker: if your team has to wait on the rower, both partners will do double unders until one opens up.
Cooldown: Updog/downdog x 5, roll out shoulders with lacrosse ball.
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