By October 6, 2021 No Comments
Thursday, October 7


Happy Birthday Christopher Patrick!

Warm up:
4 Inchworm lunge
Rowing drill:
10 Strokes with legs only
10 Strokes with legs and body swing only
10 Strokes with legs then body swing then arms (full stroke)
25 Jumping jax
20 Mountain climber
15 Penguin jump
10 Hollow Rock
5 Deep squat complex

For time:
600-500-400-300-200-100m Row
60-50-40-30-20-10 DU (2-for-1 SU or penguin jump)
20 V-up (Scale to 15 or tuck-up)
*25 minute cap

1 minute foam roll hips, 1 minute foam roll lats

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