Thursday: Jan 11th
2 x 16 MIN Stations
Partner Rowing: 2 x 4 Min Pieces (each partner will row twice)
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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
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:30 Spirit at 90% Effort 2K Pace
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Partner 2: 4 MIN MOBILITY/STABILITY AMRAP
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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
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30x High Plank Shoulder Taps (Total)
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20x Lemon Squeezes
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20x KB Goblet step back lunges (Total)
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1 Parking lot lap or 100 Singles / 50 DU