Warmup

3 Rounds (low intensity):

3 Slow Wall Squats – Video

3 Walkouts – Video

3 Russian Baby Makers – Video

3:00 Erg Bike (or Ski, Row, or Run):

Minutes 1+2 – Light Pace

Minute 3 – Fast Pace

3 Rounds (moderate intensity):

300 Meter Row

10 Dumbbell Hang Clean and Jerks (light load)

10 Glute Bridges – Video

30 Double-Unders

Rest :45s-1:00 between efforts. Aim is to fully control intensity. Choose a very light dumbbell.

3:00 Erg Bike (or Ski, Row, or Run):

Minutes 1+2 – Light Pace

Minute 3 – Fast Pace

3 Rounds (low intensity):

4 Scap Retractions – Video

8 Superman Rocks – Video

16 Overhead Circles (8 each direction) – Video

Light plates (between 2.5-5# for the overhead circles. As written, change direction after 8 repetitions.