Inservice Workout:



Warm up:

Row 250m easy pace

20 squats to a bench (basically sit-down and get up)

20 easy angle TRX press

Row 250m medium pace

20 easy angle TRX rows

30 jumping jacks

5 burpees over a box, 5 split squats per side, 5 shoulder to overhead

Row 250m sprint pace

For time in teams of 2:

50 burpees over a box (20”)

200 split squats w/ 35lb kb

200 shoulder to overhead 45lb bar

50 burpees over a box (20”)

Time cap: 30 minutes

Burpee over box: drop down, chest to the floor, just up and over the box. That’s one. Step ups are fine.

Split squats: Step back as if doing a reverse lunge. Knee goes to the ground, back up (keep feet spread). Basically a lunge without bringing your feet back together. Hold the kb anywhere you please. Scale weight if necessary.

Shoulder to overhead: Bar goes from the shoulders to locked out overhead. Legs/hips/arms must be locked out.

Divide reps as needed.