warm-up:

3rounds

  • 10 trx rows
  • 10 squats
  • 10 burpees

for time (22min cap)

4rounds

250/200m row (pace - 1:50 / 2:00)

 

500/450m row (pace - 1:55 / 2:05)

 

750/700m row (pace - 2:00 / 2:10)


1000/950m row (pace - 2:05 / 2:15)

e3mom - 3min rounds

1 ) 24 kb swings

    6 t2b

    18 lunge steps

2) 26 kb swings

   8 t2b

   20 lunge steps

3) 28 kb swings

   10 t2b

   22 lunge steps

4) 30 kb swings

   12 t2b

   24 lunge steps

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon

 

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