"BOAT SHOES"

  • 0:30 Knuckle Draggers

  • 0:30 Active Spiderman

     

  • 1:00 Easy Row Row

     

  • 0:30 Calf Stretch (left side)

  • 0:30 Calf Stretch (right side)

For Time:

  • 1,500/1,200 Meter Row

  • 1,200 Meter Run

    Rest 3 Minutes

  • 1,000/800 Meter Row

  • 800 Meter Run

    Rest 3 Minutes

  • 500/400 Meter Row

  • 400 Meter Run

    Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Couch Stretch (each side)

       

AFTER CLASS

3-5 Sets:

  • 1-3 Seated Legless Rope Climbs

    Rest 3 Minutes Between Sets