Wednesday: 12/6
3 x 10 min stations
Station 1:
ERG Sprints – :30 on/:30 off x 10 RNDS
:30 rest can be slow paddle or true rest
Station 2: With a partner: While one partner completes the repped exercise, the other completes the non-repped exercise. Switch. Repeat with the next two exercise and AMRAP for 10-min.
15 Goblet Squats
Flexed Arm Hang (choose any grip)
15 Jungle Gyms Rows
Side Lunges
Station 3: 10-MIN AMRAP
10x Heavy KB Swings
10x Single Leg Glute Bridge Raises (each side)
5 Sumo Inchworm Pushups
Cat crawl (hips low) (width of gym and back)