“SOLITARY CONFINEMENT”

  • 1:00 Easy Pace Row
  • 0:30 Active Spiderman
  • 0:30 Updog to Downdog

 

  • 0:30 Moderate Pace Row
  • 0:30 Inchworm to Push-up
  • 0:30 Straddle Stretch

 

  • 0:30 Fast Pace Row
  • 0:30 Pigeon Pose (0:15 each side)
  • 0:30 Lying Chest Opener Stretch

For Time:

  • 100 Lateral Burpees Over Rower

    Every 2 Minutes [Starting @ 0:00]:
  • 250/200 Meter Row

    *Score = Time it takes to complete the workout

 

CORE CASH OUT

4 Rounds for Quality

  • 0:30 High Plank with Feet on the Rower Seat
  • 0:30 Rower Pike Ups or Knee Tucks
  • 0:30 Rest

COOLDOWN 

MOBILITY

    • 1:00 Seated Straddle Stretch

 

AFTER CLASS

Overhead Squat:
Build to Heavy Set of 5
1x5 @ 90% Heavy 5
1x5 @ 80% Heavy 5