Warm up 3 X:
5 Knee Grab to Single Leg Deadlift R
5 Knee Grab to Single Leg Deadlift L
Complete one of the following options, with a partner (Individual option outlined below)-
Option 1 > 1 Month:
While one partner completes a 200 m run or row, the other completes the movement. Then they switch. Limit rest during the switch and between different exercises. Each couplet is performed 3 times, so each team member rows 3 times per couplet. Couplet are as follows:
Plank (High or Low)
Option < 1 Month*:
While one partner completes a 200 m row, the other completes the movement. Then they switch. Limit rest during the switch and between different exercises. Each couplet is performed 2 times, so each team member rows 3 times per couplet. Couplet are as follows:
Plank (High or Low)
*Take breaks when you need to
Cool Down:
Down Dog and Child's Pose
3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches
This may be completed individually-
3 Rounds of:
200 m Row
1 Minute Wall Sit
3 Rounds of:
200 m Row
1 Minute Plank
3 Rounds of:
200 m Row
1 Minute Bicycle Crunches
3 Rounds of:
200 m Row
1 Minute Glute Bridges
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