Warm up(0:00-8:00)
:30 sec slow row
:30 sec downward dog w/foot pedal

:30 sec moderate bike
:30 sec active dive bombers

:30 sec fast row
:30 sec active spiderman

Mobility(8:00-11:00)
Pigeon pose-1:00 min per
Banded shoulder distraction-:30 sec per

Skill/Teach(10:00-25:00)
Row-
Quick handle return
Range of motion
Prep:
100m row w/good form

Pull up-
Long hollow body
Hips to power kip
Prep:
10 scap pull ups
3 kip swings
1-3 strict pull ups
3 kip pull ups

Push ups
Range of motion
Hips up
Prep:
5 push ups

Squats
Chest high
Range of motion
Prep:
5 slow squats

Sit ups
Use arms for momentum
Full range-touch toes, hands touch beside head.
Prep:
5 sit ups

Run through(25:00-30:00)
5 cal row or bike
1 strict pull up
2 push ups
3 squats
4 sit ups

Metcon(30)
"Down & Dirty”

For Time:

30/21 Calorie Row

2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

30/21 Calorie Assault Bike

2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

15/10 Calorie Row

1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

15/10 Calorie Assault Bike

1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

Opt(12)
1600m walk/run
800m run
3x6 curls ss w/tricep kick backs

Finisher
30 t raise
15 halo per side
:30 sec sh distraction per
15 side plank pt
1:00 min plank