OVERVIEW
Today we are going to work on conditioning and maintaining paces through some intervals. We are going to be working for 2 minutes and resting for 2 minutes for 8 rounds. During the 2 minutes of work rowing for calories, burpees over the rower and accumulating max reps of wall balls will be performed. The goals for this workout are rowing done in less than 1 minute, burpees completed in 30 to 35 seconds and then accumulating max reps of wall balls in remaining time for the total score for the day.
WARMUP
Mobility
Couch stretch - 30s per side
Tricep stretch - 30s per side
Pec Stretch - 30s per side
Gorilla squats - 1 min
PVC PNF stretch - 1 min per side
PVC wall squat - 1 min
Activation - 2 rounds
Roll over to V - sit - 10 reps
1 min row for calories - increase pace in 2nd round to determine CALs for workout
30 seconds of burpees over rower
5 wall balls
WOD
8 Rounds 2:2 work/rest
15/12 Cal row
10 over rower burpees
Max reps Wall Balls
*score total reps of wall balls
COOL DOWN
Banded lat stretch
Foam roll hamstrings/quads
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