Warm-Up
Watch the Standard Warm-Up Video Here
Then:
3 Rounds of:
15 Calorie Row
10 Strict knees to elbows
15 Calorie Row
10 Rower pike ups
15 Calorie Row
10 Shoot throughs
Stimulus Goal:
Why Do This Workout?
To move your body actively in an effort to recover and prepare for more functional fitness.
You will have loads of core strength after knocking this workout out!
Duration and Feel: Between 18-22 minutes. Not a maximal pace but constant movement throughout with short rests (5-10 seconds) in between movements.
Specific warm-up focus: Movement Overview and general warm-up.
Scaling Options:
Toes to bar –> Knees to elbows –> knees to waist –> v-ups.
Rower pike ups –> rower knee tucks –> tuck sit-ups –> abmat sit-ups
Shoot throughs –> shoot throughs on two boxes
At Home Options: Complete 1 minute of cardio in place of the rowing, v-ups for strict toes to bar, tuck sit-ups in place of rower pike ups, 10 crab toe touches in place of shoot throughs.
