General warm-up:
:30 of each movement:
Inchworm
Arms Only Rowing
Toe Touch and Jump
Stiff Legged Rowing
Lunge Steps in Place
Complete Rowing
Pacing Drill
Spend :45-:60 at each. Rest :30-:45 between each:
1) A pace you can hold conversation at.
2) A pace that you are left slightly out of breathe.
3) A pace that your legs begin to feel heavy.
4) A pace that is hard.
RxD:
On an ascending clock:
0:00 – 1:00 5/3 Calories
1:00 – 2:00 6/4 Calories
2:00 – 3:00 7/5 Calories
3:00 – 4:00 8/6 Calories
*Continue sequence until you can no longer perform the amount of calories within that minute*
Level 2:
On an ascending clock:
0:00 – 1:00 3/2 Calories
1:00 – 2:00 4/3 Calories
2:00 – 3:00 5/4 Calories
3:00 – 4:00 6/5 Calories
*Continue sequence until you can no longer perform the amount of calories within that minute*
Level 1:
On an ascending clock:
0:00 – 1:00 3/2 Calories
1:00 – 2:00 4/3 Calories
2:00 – 3:00 5/4 Calories
3:00 – 4:00 6/5 Calories
*Continue sequence until you can no longer perform the amount of calories within that minute*
Accessory:
5 Sets:
12 Arnold Press
12 DB Alt. Hammer Curls
Stretching:
3 Rounds (For Quality):
5 Cat/Cow Stretch (slow)
:30 Pigeon Pose / side
10 Kip Swings
