Performance Fitness Endurance 2.11.21

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:
Row 4:00/Rest 1:00
Row 3:00/Rest 1:00
Row 2:00/Rest 1:00
Row 1:00

3’ on/1’ off x 2 Rounds each:
1. AMRAP
20yd Plate OH Walking Lunges (15/10kg)
20 Plate Russian Twists (10e)
10 Plank Jump-ins, Side to Side)

2. AMRAP
20yd Bear Crawl
20 Lateral Lunge Shuffles
10 Candlestick Roll-ups