Warm-up
• 400 m Run
3 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Zombie Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
10 min:
• Find 1RM Clean
Core
3 rounds:
• 10 GHD Sit-ups
• 10 Evil Wheels
Conditioning
30 min Alternating EMOM:
• Even min: 1 Rope Climb 15’
• Odd min: Max Row (calories)
Score is total calories rowed.