Warm-Up

For Quality

3 Sets:

1:00 Run / Row / Echo (Alternating Each Set)
10/10m Banded Monster Walk
10/10m Lateral Band Walk
15 second Down Dog Gas Pedals
10/10 Single Leg Glute Bridge30 second
Glute Bridge Hold


Pretty straight forward cardio today.
3:00 x12 sets (each station 4 times)
however much time you have left in the 3:00 is your rest

Station 1: 400m Run

Station 2: 500/450m Row

Station 3: 30/22 Cal Echo

***we will adjust the numbers up or down so you are working between 1:30 and 2:00 per round