Thursday: Jan 11th

2 x 16 MIN Stations

Partner Rowing: 2 x 4 Min Pieces (each partner will row twice)

• Partner 1: ROW R:(2:00/1:45)(2:10/1:55) W:(2:10/1:55)(2:15/2:00)B:(2:15/2:00)(2:30/2:15)

• :30 Easy Row

• :30 Spirit at 90% Effort 2K Pace

• Partner 2: 4 MIN MOBILITY/STABILITY AMRAP

• AMRAP:

10x PVC pass through

10x Down dog push ups

5x Bird dogs (Each Side) [2 sec hold]

Bear crawl to cone and back (about 15 feet one way)

 

CORE AMRAP: 16 Min

• 30x High Plank Shoulder Taps (Total)

• 20x Lemon Squeezes

• 20x KB Goblet step back lunges (Total)

• 10x PVC Lat Pull Downs

• 1 Parking lot lap or 100 Singles / 50 DU