WARM-UP

MOBILITY ROUND
10 Groiners + ½ Split
10 Cat Cows
20 Shoo the Chickens
10 Scorpions (5/5)

2 ROUNDS ON TEAMS*
1:00 Row
1:00 Plank
1:00 Wall Sit
*P1 starts on Row, P2 starts on the Plank, P3 starts on the Wall Sit. Switch until 2 full rounds have been completed.

PARTNER WORKOUT (ALL)

IN TEAMS OF 3…
10k Row*

*P1 starts on the Meter Row, and P2 & P3 rests. Switch as needed, split meters as needed.

(Score is Time)

SOLO WORKOUT OPTION

5 SETS
5:00 Meter Row
1:30 Wall Sit
1:30 Plank Hold

-No Additional Rest b/t Sets-

(Score is Total Meters)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
50m EZ Walk
5/5 Sciatic Nerve Floss
10/10 Glute Bridge-Ups
:30 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)