WARM UP  AND Teaching & Pacing

”BENCHMARK WORKOUT”

”DEATH ROW”

EMOM x 20 MINUTES*

• MIN 1 — 20/15 Cal Row
• MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

* The goal for today’s workout is to pick a pace that allows for consistent movement throughout the entire 20 minutes…there’s not a lot of rest for anyone in this workout.

COOL DOWN FOR RECOVERY

1:30 stretch R Glute

1:30 stretch L Glute

2:00 Seated Forward Fold

3:00 Bike or Ski

ROOKIE WOD klo 17 

Deadlift strength and kipping skills

(high knee raises and 90 degree t2b)

Metcon : 2 x ”tapata workout”