"SLALOM"

  • 1:00 Easy Row
  • Inchworm to 5 Push-ups
  • 0:15 Active Spiderman

 

  • Inworm to 4 Push-ups
  • 0:15 Updog to Downdog

 

  • Inchworm to 3 Push-ups
  • 0:15 Lying Alternating Chest Opener Stretch

 

  • Inchworm to 2 Push-ups
  • 0:15 Frog Hop to Squat Hold

 

  • Inchworm to 1 Push-ups
  • 0:15 Slow Buprees

For Time:

  • 500/400 Meter Row
  • 21 Lateral Burpees Over Rower
  • 500/400 Meter Row
  • 18 Lateral Burpees Over Rower
  • 500/400 Meter Row
  • 15 Lateral Burpees Over Rower
  • 500/400 Meter Row
  • 12 Lateral Burpees Over Rower
  • 500/400 Meter Row
  • 9 Lateral Burpees Over Rower
  • 500/400 Meter Row
  • 6 Lateral Burpees Over Rower
  • 500/400 Meter Row
  • 3 Lateral Burpees Over Rower
  • 500/400 Meter Row

    *Score = Time it takes to complete the workout

 

[CORE CASH OUT]
Total Time = 16x 0:20 Work + 0:10 Rest

4 Rounds (2:00 total):

  • 0:20 Hollow Body Rocks + 0:10 Rest

 

4 Rounds (2:00 total):

  • 0:20 Alternating Side Planks + 0:10 Rest

 

4 Rounds (2:00 total):

  • 0:20 Hollow Body Knee Tucks + 0:10 Rest

 

4 Rounds (2:00 total):

  • 0:20 Alternating Side Planks + 0:10 Rest

COOLDOWN 

MOBILITY

    • 1:00 Pigeon Pose (each side)