WARM-UP – (3:00 – 14:00)
3:00 Machine
Into
3 sets:
10 Lateral Hops over the rower (or line hops)
3 Inch Worms
10 Air Squats
WORKOUT PREP – (14:00 – 36:00)

2 Rounds
5/4 Calorie Row
2 Burpee Over Rower


WORKOUT – (14:00 – 36:00)
10 rounds
16/13 Calorie Row
8 Burpee Over Rower
TARGET SCORE
Target time: sub 14 minutes
Time cap: 18 minutes


ACCESSORY – (36:00 – 50:00)
Goblet Squat: 1 and a Half Reps 4×10
Russian Kettlebell Swing 4x10ACCESSORY:
Goblet Squat: 1 and a Half Reps Focus: Hold a DB or KB in a front loaded position. Focus on keeping
tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added
time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return
below parallel, and then stand. Do not bounce out of the bottom of any reps.
Russian Kettlebell Swing Focus: Start with the KB on the ground in front of the body. Hike the KB to the
hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay
vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should
make sure that glutes and core are engaged for a solid hollow position at apex of swing.
MOBILITY – (56:00 – 56:00)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper ba