Wednesday November 29 – Row + Crawl + Carry

Wednesday: 11/29

2 x 15 min circuits  (2 sets of 3 x 5 min stations)

30 sec transition between 5 min stations – just enough time to get to the next station and get set up. Longer rest between 15 circuits to explain the next 3 x 5 minute stations.

CIRCUIT ONE: 15-min

5-min per station x 3

-Continuous ERG row

-AMRAP: Handstand Hold, Frogger, Crab Walk, Repeat

-Turkish Get Up to Overhead Walk – Switch sides every rep

 

CIRCUIT TWO: 15-min

5-min per station x 3

-Tabata Erg Row :20/:10 x 10 RNDS

-AMRAP: Monkey Crawl (out and back), 5 Hindu Pushups, 5 Single Leg Hip Bridge Raises (per side)

-5 Suitcase Deadlifts to Farmer’s Carry, Rest, Repeat.