TEAM PLAYER

WARM UP 

CORE BUY IN

  • 0:30 Row
  • 0:30 Plank
  • 0:30 Plank to Push Up

 

  • 0:30 Row
  • 0:30 Side Plank (L)
  • 0:30 Side Plank ( R )

 

  • 0:30 Row
  • 0:30 Hollow Body Hold
  • 0:30 Hollow Body Rocks

 

  • 0:30 Row
  • 0:30 Seated L Sit Hold
  • 0:30 Seated L Sit Lifts

 

MOBILITY

  • 0:30 Pigeon Pose on Box (L/R)
  • 0:30 Calf Stretch on Box (L/R)

[Teams Of 2]
AMRAP 20:
Max Meter Row

 

Switch After Completing:

  • 20 Box Jumps (60cm/50cm)
  • 60m Farmers Carry (22.5/15)

COOLDOWN 

MOBILITY

  • 1:00 Elevated Spiderman on Box (L/R)
  • 1:00 Couch Stretch (L/R)

ACCESSORY

5-5-5-5-5:

  • Back Squat

After Every Set:

  • 10 Weighted Sit Ups
  • 10 Dragonflies