Cardio Specific Warm-Up (8:00 minute Cap)
2 Sets, For Quality
1:00 Row or 1:00 Shuttle Run
:15sec Wall Lean March
6/6 SLGlute Bridge w/pause
“Jasmine”
For Time:
2000m Run
1000m Row
1500m Run
750m Row
1000m Run
500m Row
Time Domain: 30:00-35:00 minutes
Time Cap: 40:00 Minutes
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
Optional Core Finisher Accessory
For Time:
3-6-9-12-15-12-9-6-3
V-Ups
Russian Twist (over and back = 1)
Hollow Hold (sec=rep)
Goal: 8:00-12:00
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