September 27, 2017

​A. Warm Up
Coaches Choice
Mobility and Activation
Cap this at 15 minutes!

Explain the 3 Stations and review movement standards
Scoring: Not Scored

B. Run 1,600 meters
For Time:

1. Run 1600 meters

rest to the 12 minute mark

C. Tabata Rowing for 8 x 30/30s
8x intervals of 30s work, 30s rest, with no break between movements.

1. Calories of Rowing

Score is the total reps performed across intervals.
rest to the 12 minute mark

D. For Time: Toes to Bars
​For Time:

1. 50 Toes to Bars

Time Cap: 10 minutes
Coach's Notes:
EMOM 5 burpees... starting with burpees