Thursday 1/11

Your call today class workout or long cardio

Long Cardio:
8 Rounds:
2:00 - Bike
:30 rest
2:00- Row
:30 rest

Rounds 1,3,5,7 start on bike
Rounds 2,4,6,8 start on rower

don't take it easy, but not maximal effort on round 1. Sustainable pace trying to match your output on all rounds


OR

Cycle through the following 3x 

Underhand bent over row x 12

Single Leg RDL x 8 each leg

Sandbag Hold x :15-:30

Farmers Carry x 2 Length Heavy 

With a partner 

16 min AMRAP

25 Air Squats

20 Mountain Climbers (10/10) Feet need to make it even with hands 

15 KBS

10 Partner Plank Burpees (partner holds a plank other partner burpees over partner)

5 Strict Pull-ups

For this workout Partners will alternate movements P1 does Air Squats P2 Does Mountain climbers P1 KBS  P2 does burpees (while P1 holds plank) P1 Does strict Pull-ups.  Then Round 2 P2 is Air Squats etc.