
Wednesday, 9/15
September 14, 2021
Friday, 9/17
September 16, 2021Warm Up
3 Rounds
5 Squat to Bootstrappers
10 Spider Lunges
5 Plank to Squat
10 Squats (pause/reg/jump)
Prep (9 Minutes)
2x:30 Row+ 10 Step Ups
2x:30 Row+ 5 Burpees+5 DB Deadlifts (light, working)
1x:30 Row+ 10 Box Jump Overs
1x:30 Row+ 5 DB Burpees
(increase pace each round of rowing)
Met Con
Every 3 Min for 18 Min (6 rounds total)
Row 250/200 M
Max reps in remaining time of:
Rounds 1,3,5: Box Jump Overs
Rounds 2,4,6: DB Burpees (50/35s)
Score by total reps (BJO and DB Burpees combined)
Tabata Core (8 minutes)
4 Rounds Flutter Kicks
4 Rounds Side Planks (alternate sides 2x each)
4 Rounds V-Ups
4 Rounds Side Planks (alternate sides 2x each)
Scale BJO to step ups (full extension)
Scale DB Burpees to 5 Burpees+5 DB RDL