Warm up: 3 x (10 lateral lunges, 20 jumping jacks, 10 boot strappers, 20 sec plank)
Main deal:
2 times through of:
2 min of rowing (or 500 m row)
:30 rest
2 min of : (5 star jumps, 10 reverse lunges, 20 sit ups)
:30 rest
2 min of : (5 push ups, 10 cookie cutters, 20 glute bridges)
:30 rest
2 min of : (5 up/downs, 10 step ups, 20 toe taps)
:30 rest
This is a series of 4 two min AMRAPs for 2 rounds (8 two min AMRAPs total)
If you do this as a crew, have the rowing station be the “pace setter.” Meaning, switch stations (2 min AMRAPs when the rower is done)
DFD Wellness 