Mobility Series: 5-6 Minutes
Upper Body 2 Moves – Prone Swimmers and Prone PVC Angels (Partner up – 1 does prone swimmer (5 sec rep each way) and 1 does 3×5 swimmers. Switch 3 x. Finish with everyone on feet for shoulder cars x 2/side.
- Jump Rope and TRX (12 Mins) : Partner switching btwn Jump Rope and TRX exercises every minute: on a :40/:20 Clock
- TRX Roll Out
- TRX Hamstring Curl
- TRX Hip Press
* 2 Min Rest Transition/Explanations
- Rowing: Strict “The Tailpipe” – Total meters rowed each 750m (12 Mins Max)
- Partner 1: Rows 250 meters
- Partner 2: Holds two 30+/45+ kettlebells in the rack position
- B: 25+/20+
- Once Partner 1 covers 250M, switch positions. Rowing can’t start to bells are up. Partner can help get bells up.
- Each Rows 3 RNDS.
- If you put the Bells down you complete 5x Burpees and then pick the bells back up until partner is done.
- We will record times on board.
- Early Finishers recover and