Performance Fitness Endurance 1.21.21

4’ Bike (Keiser or Echo Bike)
3 Rounds: (Warm-up Pace)
10 Cossack Squat Shifts
5 Inchworm Push-ups
10 Hollow Rocks

Dynamic Stretches

Rowing Intervals:
Every 3:00 x 2: Row 350/300m
Every 2:00 x 3: Row 250/200m
Every 1:00 x 4: Row 150/100m

6’ AMRAP
50 Jump Rope Singles
10 SA KB Dead Cleans
20 Mtn. Climbers (10e)

2’ Rest

6’ AMRAP
50 Jump Rope Singles
15 KB Swings
30 Bicycle Twists (15e)