WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 2 burpees. If athlete hits target, coach does the burpees
SKILL
Ring muscle up drills
*10:00 practice
WORKOUT OF THE DAY
“Aerobic Ladder”
EMOTM 6:00:
Odd: 16/12 calorie row
Even: 8 burpees over rower
EMOTM 6:00:
Odd: 16/12 calorie row
Even: 10 burpees over rower
EMOTM 6:00:
Odd: 20/15 calorie row
Even: 12 burpees over rower
EMOTM 6:00:
Odd: 20/15 calorie row
Even: 14 burpees over rower
EMOTM 6:00:
Odd: 24/18 calorie row
Even: 16 burpees over rower
*Workout is over when you can no longer complete the required work within the minute. You will get credit for reps/calories performed within that minute. Stepping over the rower is permitted.