Row/run for 2 minutes
Frankenstein stretch (10-12 repetitions)
Knee to chest (10-12 repetitions)
Toe tuck (10-12 repetitions)
Arm circles (30 seconds each direction)
20 Minute AMRAP: teams of 2
Partner A – Row for meters
Partner B – 150 Meter kettlebell suitcase and waiter carry (53&36/44&26)
Partners will switch once the carry has been completed.
Score= total meters rowed
Rowing – If you don’t have access to a rower then modify to a run instead.
Suitcase and waiter carry – The weight for your suitcase carry should be heavier than your waiter carry. The 150 meters is not required to be unbroken, strive to complete this distance in 3 or 4 sets at a maximum.
Cat cow stretch (10 repetitions with 5 seconds hold)
Wide leg child’s pose (1 minute)
Seated shoulder extensions (20-30 Seconds)