"Flight Simulator"

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Weekly Challenge: Throughtout the week, comine a total of 2000m of Rowing.

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Kick Outs
  • Quick Feet
  • Lunge
  • Mule Kick

Then...

"Flight Simulator"

5,10,15,20,25,30 Unbroken Reps of:

  • Jump Rope
    * Stop after each set and restart with the next set *
    * Each set must be unbroken to count *
    * Go back down after you get to 30 *
    * 5-minute time cap *
    * Scale to 5 minutes of max Rowing *

Strength (4 x 10):

  • Barbell OR DB Step Ups (5/5)
    * Increase weight each set *
    * 5 Pull Ups OR Lat Pull Downs in between sets *

Met-Con (EMOM For 12 Minutes):

Even Minutes:

  • 10 Wall Balls (20/14)
  • 30 Jump Rope

Odd Minutes:

  • 15 KB Swings (53/35)
  • 5 Burpees

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Banded Shoulder Distraction
  • Front Fold
  • Triangle
  • Ankles/Calves
  • Foam Roll