WARM UP (9 Min)
800m/650m Row
30 Lateral Plate Jumps (15/side)
20 KB Swings
10 S-Arm KB Push Press (5/side)
MOVE STEADY (25 Min)
AMRAP 25 of:
25/18 Calorie Bike (or Row)
12 S-Arm KB OH Walking Lunges (6/side) 53/35
15 Hand Release Push Ups
12 S-Arm KB Thrusters (6/side) 53/35
Rest 1:00
FOR COMPLETION (6 Min)
1:00/side Chest Stretch
2:00 Frog Stretch
2:00 Child's Pose
ATHLETE'S NOTE:
No need to blow out of the gate today. Steadily move through the AMRAP and the volume will start to catch up.
Use the 1:00 rest to rethink any strategies that you learned from the prior round.