"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 Minutes1,000/800 Meter Row
800 Meter Run
Rest 3 Minutes500/400 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