Tuesday January 3rd- 4 Person Team Circuits

Tuesday: 1/3

ROWING  2K Time Trials Only 2 Heats: We will schedule this T,TH,F in order to get everyone a Baseline fresh 2K time for the month leading up to the ERG Sprints on February 4th. The goal is that if you are doing the 2K this day you aren’t doing anything beforehand. On the day you do your 2K test you will jump back into the workout afters.

Team Circuits: 4 people to a group. 6 rounds. Rotating like the Wheel * Rest 1 Min Btwn rnds :40/:20 x 4 exercises  = 4 Mins

Round 1

Med Ball Toe Taps 

TRX Pistol Squats

KB Seated Goblet Press

Superman (Hold at the top for as long as you can)

Round 2

OH KB Step Back Lunge – Rights

TRX Tri Press

TGU Half Get Ups – Right

Moving Dead Bug (With #5lb Mini DBs)

Round 3

Med Ball Toe Taps 

TRX Pistol Squats

KB Seated Goblet Press

Superman (Hold at the top for as long as you can)

Round 4

OH KB Step Back Lunge – Left

TRX Tri Press

TGU Half Get Ups – Left

Moving Dead Bug (With #5lb Mini DBs)

Round 5

Burpees 

TRX Front Squat

Push Up 

Hollow Hold (Progression Right for Camper)

RND 1&3 are the same RND 2&4 are the same RND 5 is a power RND you repeat RND 5.