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.
Rowing & Heavy Bells: 2×16 min stations
- Partner Rowing: 6 RNDS – 60 seconds of work/60 seconds of rest.
- During Rest 3x Pull Ups (5x TRX Pull Ups)
- Rowing Goal is 250m+ 30 S/R Max
- Repeat each partner rows 6 Times.
- Heavy Kettlebell: Partner “I Go You Go” 16 Mins to get through all the lifts.
- 5×5 2KB Squat
- 5×5 2KB Deadlift
- 5×5 2KB Push Press