Warm-up:
- 2-3 mins jump rope (SU or DU)- 5-8 mins individual focus as desired
WOD:
“Green Light, Red Light”
20 minute partner work out, where:
Partner A. does 20 pulls on the rower while partner B. holds a push up plank. The rower has a “green light” so long as their partner is in the plank. If the planking partner relaxes the plank, that’s a “red light,” and the rowing partner must stop until the planning partner resumes a plank.
Post total number of calories rowed to comments
20 minute partner work out, where:
Partner A. does 20 pulls on the rower while partner B. holds a push up plank. The rower has a “green light” so long as their partner is in the plank. If the planking partner relaxes the plank, that’s a “red light,” and the rowing partner must stop until the planning partner resumes a plank.
Post total number of calories rowed to comments
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!