15:00 AMRAP
500m Row
10 “8 Count Body Builders”
General Warm Up
Begin with the Joint Rotation Warm Up, then 3-5min of cardio, followed by…
3 ROUNDS
6 Spiderman Lunges (3 per leg)
:15 Arch Hold
10 Squats
25 Jumping Jacks
Specific Warm Up
If you are rowing, definitely hit the Rowing Primer before rowing ~250m. After that, make sure you go through the 8 Count Body Builder video, find the version that works best for you and get a few test reps in.
Workout of the Day
15:00 AMRAP
500m Row
Workout Notes
First thought? 15min is a looooooong time for only two moves! AMRAP stands for As Many Rounds As Possible, so keep alternating between the two moves until the 15min clock runs out. You’ll want to set the hottest pace that you can for those rows and somehow, try to catch your breath during the 8 Count Body Builders… Try… : )
Rowing Modifications
This Row should be ~2min long. For fast rowers, the first row, maybe even the first few rows, will be below 2min. If your Row is closer to 3min, consider bringing down the meters so that it’s closer to a 2min row at a hot pace!
Other cardio equivalents would be:
400m Run
25-30 Cal Air Bike
2min of Double Unders/Jump Rope (Be aware that there is lots of jump rope in Day 3)
If you don’t have any of those options available, replace each 500m Row with…
:30 of Butt Kickers
:30 of High Knees
1:00 of Sumo Deadlift High Pulls with #50 or less
Optional Accessory Work
Accumulate 2:00 - 3:00 in each Side Plank.
Cool Down
1-2min in Samson Stretch on Each Leg
1-2min in PVC T-Spine Stretch
1-2min in Child’s Pose