3 Rounds!


New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here


Workout Brief

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.


4 Daily Habits Our Nutrition Coach Recommends

Are you curious about which daily habits our nutrition coach recommends for maintaining optimal health? We understand that achieving a healthy lifestyle can be challenging,

Keep It Simple

If you’re just starting your fitness journey, here’s my top secret: Keep It Simple. Get up a bit earlier. Go outside before you have breakfast.


Talk with a coach about your goals. Get the plan to achieve them.


Take the first step towards getting the results you want!

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