102120

Warm-up:
Row :30 easy
10 Bootstrapper
10 Superman
Row :30 moderate
Row :30 hard
10 Single leg v-up
10 Leg swings
Row :30 sprint

WOD:
A) Rowing intervals
10 rounds of 1 minute on and 1 minute off
Goal is to maintain consistency across all sets

B) Surprise!

Home WOD/Zoom:

A) Row, Run or AB intervals
10 rounds of 1 minute on and 1 minute off
Goal is to maintain consistency across all sets

If you aren’t able to perform any of the above options than sub out :30 of mountain climbers & :30 of Double Unders/SU with a minute rest after each round.

B) I don’t want to give away the surprise, so shoot me a text message if you are doing this one at home. 703-966-8510

Mobility:
1:30 Couch stretch