A) 2 Sets
Walking Knee Pull x30ft
Walking Quad Pull x30ft
Squat + Reverse lunge ea. leg x5
+
2 Sets
Shoulder Circles x10 ea. direction
Scap Push-up x10
Hanging Lat Pulls x10
B) EMOM For 10 Min Do:
Odd – Handstand Push-up x3-5
Even – Handstand Hold x20-30 sec
C) 4 Sets
500 m Row @10 sec 1K PR Pace
rest 3 min
*If you 1000 m Row is 4:00. Perform each 500 m row in 1:55.
HIIT – “Sweet 16”
4 min Tabata : Ski Erg/ Sumo Jump Squats
rest 60 sec
4 min Tabata : Bear Crawls/ Flutter Kicks
rest 60 sec
4 min Tabata : Jumping Lunges/ Ring Rows
rest 60 sec
4 min Tabata : Burpees/Sit-ups
