WARM-UP
1 ROUND
1:00 Row
10/10 Calf Raises
10 Bird Dogs
:30/:30 Side Plank
Into…
1 ROUND
1:00 Row
20/20 Single Leg Line Hops
10 Deadbugs
5/5 Single Leg RDLs
Into…
1 ROUND
1:00 Row
50 Single Unders
10 Sit-Ups
10 KB Deadlifts
WORKOUT (PERFORMANCE)
AMRAP x 25 MINUTES
1500/1250m Row
100 Double Unders
50 Sit-Ups
25 Russian KB Swings (70/53)
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 25 MINUTES
1250/1000m Row
150 Single Unders
50 Sit-Ups
25 Russian KB Swings (53/35)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
3 SETS FOR QUALITY
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) ON A 10:00 RUNNING CLOCK…
Build to a Moderate Heavy 1-Rep Power Clean
-Rest As Needed Into-
EVERY :30 x 30 SETS
1 Power Clean (@ established weight)
(Score is Weight)
2.) TABATA (:20 ON / :10 OFF
Toes to Bar
(Total Reps)