WARM-UP -
3 Rounds (each)
Partner Rowling - 100m
*Penalty is over/under
number is equal to synchro
penalty burpees (max 5 reps
each penalty)
-into-
3 min AMRAP
5 world’s greatest stretch
(each side)
4 box get overs (practice
transition)
WORKOUT PREP -
2 sets
5/4 Calorie Row (Workout
Pace)
2 Burpee Box Get Overs
(progress up in height each
set)
WORKOUT -Boyz II Men
Freedom (RX’d)
Every 6:00 ( 5 sets)
15/12 Calorie Row
6 Burpee Box Get Over
(48/40) (OR 10 Burpee Box
Jump Over 24/20)
12/10 Calorie Row
6 Burpee Box Get Over
(48/40)(OR 10 Burpee Box
Jump Over 24/20)
9/7 Calorie Row
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose