"SLALOM"
- WARM UP
- WOD
-
POST-WOD
- 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)