WORKOUT SPECIFIC WARM UP
500 M ROW
20 CALF PUMPS
5 INCH WORMS
10 SPIDER LUNGES
10 HIP OPENERS & HIP CLOSERS
10 SQUATS
10 KIPS
10 PULL UPS
10 FRONT TO BACKS
10 SHOULDER PRESS
TEAM FRIDAY – THE CHASE
PARTNER A STARTS THE WORKOUT
PARTNER B IS THE CHASER AND STARTS
AFTER A FINISHES ROW
AFTER EACH ROUND SWITCH PLACES
(IF YOU GET CAUGHT 10 BURPEES IN REST PERIOD)
6 ROUNDS FOR TIME:
250 M / 200 M ROW (SCALE TO SUIT)
15 WALL BALL SHOTS (9/6KG)
10 MB SIT UPS (9/6KG)
10 MB THRUSTERS (9/6KG)
15 MB RUSSIAN TWIST (9/6KG)
250 M / 200 M ROW (SCALE TO SUIT)
90 SECONDS REST BETWEEN SETS
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