Warm-up
Row 500 Meters
20 Walking Lunges
20 Hollow Rocks
Accumulate 60s HS Hold or HS Walk
20 Walking Lunges
20 Hollow Rocks
Accumulate 60s HS Hold or HS Walk
Metcon
For time with a partner
100-80-60-40-20
Calorie Row
Walking Lunges
Hollow Rocks
*Complete 60s HS Hold or 50 Ft. Handstand Walk after each completed round.
*One person works, on rest. Split work evenly
*Alternate Option
Rowing = 1 Mile, 800m, 600m, 400m, 200m Run
OR
75-55-45-35-25 Cals on Bike or Ski Erg
100-80-60-40-20
Calorie Row
Walking Lunges
Hollow Rocks
*Complete 60s HS Hold or 50 Ft. Handstand Walk after each completed round.
*One person works, on rest. Split work evenly
*Alternate Option
Rowing = 1 Mile, 800m, 600m, 400m, 200m Run
OR
75-55-45-35-25 Cals on Bike or Ski Erg
Intent: Because you’re working with a partner you’ll have enough rest to sustain your pace today, but we want lower effort today, around 70-80%. Intensity is not always the priority as low intensity work helps improve our aerobic system and our ability to recover. Have fun today!
$ Out
Worlds Greatest Stretch w/ Coach