"TRIPPY"

  • 0:30 Row Easy Pace
  • 0:30 Active Samson
  • 0:30 Row Moderate Pace
  • 0:30 Inchworm
  • 500 Meter Row Workout Pace

 

  • 0:20 Downdog
  • 0:20 Single Unders
  • 0:20 High and Slow Single Unders
  • 0:20 Double Taps
  • 20 Double Unders

For Time [38 Minute Time Cap]:

  • 5k Row
  • 300 Double Unders
  • 100 Single Dumbbell Box Step Ups

    Box: (60/50cm)
    Dumbbell: (22.5/15)


    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Calf Stretch
  • 1:00 Couch Stretch

 

ACCESSORY

4 sets for Quality

  • 12 Heavy Single Dumbbell Rear Foot Elevated Split Squats
  • 8 Barbell Bench Press

 

3 sets for Quality

  • 15 Banded Face Pulls
  • 8 Single Pausing Dumbbell Rows (0:03 pause at the top)
  • 1:00 Plank