Warm Up
200m jog
Lizard/pigeon/hip openers
10 leg swings front and back, sides
3x
10 mirandas
10 jumping squats
10 lunges
Butts & Guts
10 down to 1
10 pause pistols right
10 pause pistols left
10 side lunges right (w/KB or DB)
10 side lunges left (w/KB or DB)
9 of each
8 of each
7 of each...
Down to 1
Endurance
2 teams
Each team member will row 250m, 2 times, max effort
When both teams are done: 1 min max effort burpees
Post
7 rounds
30 seconds alternating V - Ups
30 seconds off
Then
4 rounds
30 seconds plank with right hand up
30 sec rest
30 seconds plank with left hand up
30 sec rest