Emily

Warm-up: 2 Rounds Soldier Walks 20 Squats 20 Glute Bridges Lunge Twists 10 Alt Arm/Leg High Planks (R+L=1)

Main Set: Two Parts* Part One

1 Mile Timed Row Part Two 3-9-15-21-15-9-3

KB Clusters 25/35

Burpees

Box Jumps/Step -ups (R+L=1)

*Less than 3 Months Timed 1 Mile Row

Then,

3-9-15-15-9-3

KB Clusters 15/25

Burpees

Box Jumps/ Box Step-ups


Less than 1 Month

Timed 800 m Row

Then,

3-6-9-9-6-3

DB Clusters 5/8 each

Burpees

Box Jumps/ Box Step-ups

Cool Down:

Low Back and Piriformis Stretch

QL Stretch


Post Time, Thoughts, and “Good Luck Emily!” To comments.


She leaves for Barcelona, for 18 Months, on Tuesday. We are so excited for you and think Spain is the luckiest! We love you Emily!!!





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