Warm-Up:
2 Sets, For Quality
30 second Echo
30 second Deep Lunge Mountain Climbers
30 second Row
30 second Lateral Shuffle
-15 second Transition between each movement
Conditioning
"Chrysaora Fuscescens"
40:00 minute EMOM, 8 Sets
minute 1: 13/10 Calorie Echo
minute 2: 8 Burpee Box Jump 24/20''
minute 3: 14/11 Calorie Row
minute 4: 15 Wall Balls 9/6kg
minute 5: 100m Run or 6 Shuttle Runs
Score = Rounds
You may take off a total of 5 rounds, which is 1 round per movement. if you require a break.
RX+:
40:00 minute EMOM, 8 Sets
minute 1: 15/11 Calorie Echo
minute 2: 8 Burpee Box Jump 30/24’’
minute 3: 15/12 Calorie Row
minute 4: 20 Wall Balls 9/6kg
minute 5: 8 Shuttle Runs
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories
4 Sets, For Quality
10 Dual Dumbbell Cossack Squat, Moderate
15/15 sec Single Arm Ring Plank
20 Barbell Hip Thrust, light loading, controlled tempo
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