Saturday, April 23rd, 2022

WARM UP

3 Rounds

10/7 Cal Row or Bike

10 Pushups or Knee Pushups

10 Ring Rows

10/10 Banded External Rotations with Crossover

PARTNER WORKOUT

In teams of 2

35 Minutes to finish or get as far as possible

-150/120 Cal Row

-100 DB Push Press (50s/35s)

-50 Burpees

-120/90 Cal Row

-80 DB Push Press

-40 Burpees

-90/60 Cal Row

-60 DB Push Press

-30 Burpees

DONE!!!

RECOVERY

2 minute easy ski erg on damper 1

then,

-10 PVC Pass Throughs

2 sets

-:30 PVC Lat Stretch each side

-:30 PVC Behind the back shoulder stretch each side