Rower side
3 rounds – each round is timed 2 or 2:30 min. For third round do first two exercises then boat hold until time called.
Block 1 Alt side lunge with rear cross lunge x 8 ea side SA clean x 8 ea side Boat hold (3rd rd only)
Block 2 SA neutral weight squat x 8 ea side Over head tricep extension x 8 Boat hold (3rd rd only)
Floor side
3 rounds – each round is timed 2 or 2:30 min. For third round do first two exercises then alt v ups until time called.
Block 1 Reverse lunge x 8 ea side Sitting upper cuts x 10 Alt V ups (3rd round only)
Block 2 Step ups x 8 ea side High row x 10 Alt V ups (3rd round only)
Core blast (both sides) – 3 timed rounds
Bicycle crunch 30 sec Forgot second exercise.
Inside Look: Orangetheory Strength 50 Class