Standard 10 Minute Warm Up:
5 Minute Mobility:
Upper Body – 3 x (Each Side) PVC Push Pull – 10x PVC Pass Throughs.
New Strength: Next 12 Weeks 12 Minute EMOM – WEEK 7
Partner 1 Goes on 1st Minute
Partner 2 Goes on 2nd Minute
Rest While Partner is Going
5x-8x Reps 2KB Floor Press
16 Min: 4 Person Aerobic Relay
Teams of 4 (TRAINERS MAKE TEAMS):
3,000m ERG Relay
Switching Every 250m
Each member rows 3 times = 750m
With the remainder of time count number of Burpees
Team with most Burpees at the end of 16 Mins Wins.