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:

Shoulder/Chest Stretches

Low back and piriformis stretches

QL Stretch

Child's Pose

Pigeon Stretch



Post mile time, time for part two, and thoughts to comments

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