MOBILITY & WARM UP

1 set:
:30 row (easy pace)
10 alternating scorpion stretches
:30 plank shoulder taps

1 set:
:30 row (moderate pace)
10 knee push-ups
:30 active bar hang

1 set:
:30 row (fast pace)
10 single-arm dumbbell shoulder presses/arm
10 scap pull-ups

1 set:
:30 row (sprint pace)
:30 single-arm dumbbell overhead hold/arm
10 kip swings

SKILLS & SPECIFIC WARM UP

Wall Walk

:30 shoulder taps
:30 shoulder taps in pike
:30 partial wall walks
1:00 wall walks or inchworms

2 rounds:
5-calorie row, partner 1
5-calorie row, partner 2
2 wall walks, partner 1
2 wall walks, partner 2

CONDITIONING

“FAST BURST”

5 rounds for time with a partner:
50-calorie row
10 wall walks
*One person works at a time.
*Split the work as needed.