Wednesday: 11/29
2 x 15 min circuits (2 sets of 3 x 5 min stations)
30 sec transition between 5 min stations – just enough time to get to the next station and get set up. Longer rest between 15 circuits to explain the next 3 x 5 minute stations.
CIRCUIT ONE: 15-min
5-min per station x 3
-Continuous ERG row
-AMRAP: Handstand Hold, Frogger, Crab Walk, Repeat
-Turkish Get Up to Overhead Walk – Switch sides every rep
CIRCUIT TWO: 15-min
5-min per station x 3
-Tabata Erg Row :20/:10 x 10 RNDS
-AMRAP: Monkey Crawl (out and back), 5 Hindu Pushups, 5 Single Leg Hip Bridge Raises (per side)
-5 Suitcase Deadlifts to Farmer’s Carry, Rest, Repeat.