400m Run or Row
then
3 Rounds
:30 Plank Hold
:30 Mountain Climbers
rest :30
:30 Hollow Rocks
:30 Supermans
rest :30
MOVE STEADY (30 Min)
AMRAP 30
200m Run
20 Air Squats
20 Sit Ups
10 Push Ups
10 Ring Rows
FOR COMPLETION (10 Min)
1:00/side Twisted Cross
2:00/side Samson Stretch
2:00 Saddle Pose
NOTE:
Ring Rows are not a "scaled movement". If the Athlete can step in front of the rings, lean back while holding their body in a plank, the Horizontal Row becomes quite a challenge.