Functional Fitness

Warm up:

6 x 20 sec on / 10 sec off:
1. Squat to stand
2. High knees
3. Down ups

WOD prep:
3 Rounds of:
100m Easy jog
10/7 cal Row

Conditioning:

Every 3 min x 10:
200m Run
20/15 cal Row

RPE 7-8

Accessory:

6 min EMOM:
Min 1: 15-20 sec Copenhagen plank each side
MIn 2: 30-40 sec Chinese plank hold


Conditioning:

Every 3 min x 10:
200m Run
20/15 cal Row




RPE 7-8




Accessory:

6 min EMOM:
Min 1: 15-20 sec Copenhagen plank each side
MIn 2: 30-40 sec Chinese plank hold