Mobility Prep and Activation
1:30 Row (:30 Easy, :30 Moderate, :30 Hard)
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30/:30 Couch Stretch

General Movement Prep
2 Sets: For Quality
16 Glute Bridge March
10 Dumbbell Cossack Squats (light DB’s)
10 Dumbbell Strict Press (light DB’s )
5 Up Downs
Primer:
7/5 Calorie Row
5 Dumbbell Thrusters @ working loads
5 Lateral Burpees over Dumbbells
Rest :30
5 Lateral Burpees over Dumbbells
5 Dumbbell Thrusters @ working loads
7/5 Calorie Row

“Burnin’ It Down”
Every 3:00 x 10 Sets
16/13 Calorie Row
8 Dumbbell Thrusters
8 Lateral Burpees over Dumbbells
Alternate Directions Each Set
***meaning start with cals one round and work down the next round start with burpees and work up the list
Dumbbells: 2 x 50/35lb, 22.5/15kg

Level 2:
Every 3:00 x 10 Sets
14/11 Calorie Row
8 Dumbbell Thrusters
8 Lateral Burpees over Dumbbells
Alternate Directions Each Set
2 x 35/25lb, 15/12kg

Level 1:
Every 3:00 x 10 Sets
12/9 Calorie Row
8 Dumbbell Thrusters
8 Burpees
Alternate Directions Each Set
2 x 25/15lb, 12/7kg

Masters 55+:
Every 3:00 x 10 Sets
12/9 Calorie Row
8 Dumbbell Thrusters
8 Lateral Burpees over Dumbbells
Alternate Directions Each Set
2 x 30/20lb, 14/9kg

Goal: Complete each set in 1:45-2:15
Time Cap/Set: 2:45

Primary Objective: Complete each set in under the cap
Secondary Objective: Descending Splits

Goal: Complete each set in 1:45-2:15

Time Cap/Set: 2:45

Primary Objective: Complete each set in under the cap

Secondary Objective: Descending Splits

Strategy: Plan to attack this one conservatively on set one with the goal of increasing paces. The two movements that will allow for better pacing and strategy will be the Row and the Burpees. Plan to start moderate here and gradually pick up the Cal/Hr on the Rower and pick up cadence on the Burpees. The plan today will be to keep the Thrusters unbroken throughout. Look to adjust movements and volume to allow for consistency and pacing within the given time domain throughout the workout. 

A note that each round we will either start on the Burpees or Start on the Rower. This will allow for better use of the Rowers and also a different stimulus round to round by starting on different stations throughout. Because of this trying to descend splits may be tricky, but the goal is to descend the splits on each set that is moving in the same direction. So, we should see the sets that start on the rower descend proportionally and those that start on the Burpees to do the same.

Movement Modifications and Substitutions: 

– Calorie Row: Sub equivalent on the Ski Erg or Bike Erg or adjust to 15/11 Calories on the Echo Bike 

– Dumbbell Thrusters: Look to adjust loading, move to dumbbell front squats for those with shoulder issues, or move to dumbbell push press for those with knee or lower back issues. 

– Lateral Burpees over the Dumbbells: Looking to hit these as line facing burpees or just traditional burpees for class management purposes or if athletes need a  less complex movement for the day.