THE WARMUP/ COACH-LED
Your warm-up will be coach led, leading you into the strength session for the day. The strength session is a build and a continuation of your warm-up. It will prime you for the met-con while also building strength in the Overhead Squat.
5 Rounds on a 3:00 Loop
*Overhead Squat (from rig option)
Strokes on the Rower
Single Arm Dumbbell Walking Lunge (with DB at your side)
*If you are working on mobility and range of motion in the OHS, GREAT! Some with shoulder/ankle restrictions should Front Squat instead.
3:00 on/ 3:00 off for 5 rounds
You will work for 3:00 working through the following movements, once you complete the listed movements, in the remaining time, you will row for max calories. After the 3:00 you will rest for 3:00. The scorable piece will be total calories accumulated .
- You will CARRY the dumbbell out to the 20m mark then do the walking lunges at your side back to the building
- You will switch hands the dumbbell is in at the 1/2 way mark (or sooner if needed).
- The weight chosen should be one in which you do not have to set the DB down mid lunges
Max- Calorie Row in Remaining time
EZ Bar Curls