Battleship
Battleship
Mobility
Warm-up
30 Seconds Each:
Easy Row (or Bike)
Glute Bridges
Easy Row (or Bike)
Glute Bridges
Easy-Moderate Row (or Bike)
Glute Bridge Walkouts
Moderate Row (or Bike)
Single Leg Glute Bridges (15 Seconds Each)
Faster Row (or Bike)
Air Squats
Strength
Pausing Front Squat
On the Minute x 8:
2 Pausing Front Squats (2 Seconds)
2 Pausing Front Squats (2 Seconds)
Aim to start light and gradually build in weight over the 8 minutes of work
Metcon
Metcon (Time)
5 Rounds For Time:
10 Front Squats (115/75)
20/15 Calorie Row (or 14/11 Cal Bike)
10 Front Squats (115/75)
20/15 Calorie Row (or 14/11 Cal Bike)
RX+ = (155/105)
The intended time range for this workout is between 9-13 minutes (1:40-2:30 Rounds)
Couch Stretch: 45 Seconds Each Side