Jog 30’ and back x 3

High Knees 30’

Butt kickers 30’

Walking Kicks 30’

Side Lunge 30’

Bear crawl 30’

Inchworm 30’

Embrace The Suck

Pic courtesy of LiveitFull.com Today is the definition of “Embrace the Suck”.  Get in the mindset to accept that you will move constantly for the next 45 Minutes.  This is meant to be gritty, but is more of a mental push than a physical one.  Ignore the voice that tells you to rest between movements. Keep. On. Moving.


“Cardio Flow”

5 Sets:

4 Min Max Cals on Bike

3 Min Max Cals on Row

2 Min Max Cals on Ski Erg

No rest between movements or sets

Score = Total Cals

Scaling Options:

If no rower ->Sumo Deadlift High Pulls (95/65) 1 rep = 1 cal

Cool Down:

Couch stretch – 2 Min per side


Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW.

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