Mobility - hit your glutes and shoulders with a lacrosse ball / hit your hamstrings, quads, and arms with a floss band.
Overhead Squat Positioning
Ring Rows 3 sets of 10 (make the angle difficult)
"Jackie" on 10
1000m Row (Damper on 10)
50 Thrusters (44/33… bar only)
**12 Minute Cut-off**
For 20 Minutes:
You and a partner will alternate 60 seconds on, 60 seconds off
Switch between the Rower, and the Bike
Switch to using Arms Only on the Bike/ Hips & Arms Only on the Rower for half of your work.