Level 1

“FLOW”

4 Rounds

Every 2 Minutes

2min Bike (breathing through nose)

2min Row/Ski

2min 1rd “Cindy” with ring rows

2min 15 Box Jump

2min for:

:20s Hollow Hold

20 sit ups

 

Level 2

“FLOW”

4 Rounds

Every 2 Minutes

2min Bike (breathing through nose)

2min Row/Ski

2min 1rd “Cindy”

2min 15 Box Jump

2min for:

:20s Hollow Hold

20 sit ups

 

Level 3

“FLOW”

4 Rounds

Every 2 Minutes

2min Bike (breathing through nose)

2min Row/Ski

2min 1rd “Cindy”

2min 15 Box Jump

2min for:

:20s Hollow Hold

20 sit ups

 

Level 4 Rx

“FLOW”

4 Rounds

Every 2 Minutes

2min Bike (breathing through nose)

2min Row/Ski

2min 1rd “Cindy”

2min 15 Box Jump

2min for:

:20s Hollow Hold

20 sit ups

Motivation

 

Strength

Flow Day

-Recovery focus

Mobility: glute smash at 90/90 3 mins per side.