ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!
Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
“No Shortcuts”
Complete as many rounds/reps as possible in 6:00 of
8 x Bar Facing Burpees
10 x Overhead Squats (95/65)
35 x Double Unders
Rest 2:00
Repeat for 3 total AMRAPs.
Post rounds/reps completed for each AMRAP to comments.
Skill Development
3 rounds for quality of
Row 21kCal
:30 x L-Sit/Ring Support
No Shortcuts: 1+14 / 1+ 9 / 1+7 (55# OHS)
“No Shortcuts”: 2+18 / 2+8 / 2+11 Rx’d