Warmup
Time: 25
SMR Glutes/Hip Flexors/Quads (10 min)
+
200m Run
+
20 Walking lunges
20 Banded Tricep Push-downs
20 Banded Straight-arm Lat Pull-down
x2
+
Review Rowing Technique
Part 1
Time: 35
Primary: Ventilation - Secondary: Plumbing
2 min Burpees-> Bodybuilders->To a box
1 min rest
2 min Box Step Ups 24/20->20/14
1 min rest
2 min Row for Cals
1 min rest
x3
This should be high breathing with continuous movement. There is a great opportunity to coordinate movement and breathing in pieces like this. Some clients may ask why step ups are used instead of box jumps and it has to do with the nature of the INTENT of the workout. We want consistent and high breathing movement throughout.