Thursday: 1/11
Mobility Series: 5-6 Minutes
Upper Body 2 Moves – Prone Swimmers and Prone PVC Angels
Partner Rowing: 2 x 4 Min Pieces Total Time 16-18 Min
- 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 A: 10x Frogger to 5x Bird dogs (Each Side) [10x Sec Hold]
- AMRAP B: 10x Plank Shoulder Taps (Total) 5x Dead Bugs (Each Side)
- Transition on and off the ERG should take less than :20 Secs. Partner coming off the ERG can approach AMRAP as active recovery.
AMRAP: 16-18 Min
- 30x TRX MTN Climbers (Total) [Blue: Regular MTN Climbers]
- 10x Hollow Crunch
- 10x KB Pull Over
- 10x KB Goblet Step Ups (Total)
- Run to 1st White Mail Box / 10 Cal Bike if Cold