Wednesday
Warm-up
Warm-up
CHIPPER STYLE WARM-UP
:30 Row (Arms Only)
10 Air Squats
10 Box Step Ups
:30 Row (Legs Only)
8 Jumping Squats
8 Lateral Step Overs
:45 Row (Half Stroke)
6 Alt. Curtsy Lunges
6 Box Jumps
1:00 Row (Full Stroke)
:30 Row (Arms Only)
10 Air Squats
10 Box Step Ups
:30 Row (Legs Only)
8 Jumping Squats
8 Lateral Step Overs
:45 Row (Half Stroke)
6 Alt. Curtsy Lunges
6 Box Jumps
1:00 Row (Full Stroke)
Workout
Metcon (1 Rounds for reps)
5 SETS
ON A 3:30 RUNNING CLOCK…
16 DB Goblet Step-Ups (35/20)|(20/15)/(24/20)
14 Box Jumps (24/20)
12 Box Jump Overs (24/20)
Max Cal Row in time remaining…
ON A 3:30 RUNNING CLOCK…
16 DB Goblet Step-Ups (35/20)|(20/15)/(24/20)
14 Box Jumps (24/20)
12 Box Jump Overs (24/20)
Max Cal Row in time remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Cals)
KG DB: (15/10)|(10/7.5)
Optional Finisher
Metcon
3 SETS FOR QUALITY
10-15 Rower Pike-Ups or Tuck-Ups
2:00 Recovery Row (Nasal Breathing Only)
10-15 Rower Pike-Ups or Tuck-Ups
2:00 Recovery Row (Nasal Breathing Only)
-Rest 1:00 b/t Sets-
(No Measure)
