Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
4 rounds (each)
30-sec Run (Jog)
30-sec row (Moderate)
5 down dog/seal transitions
**2. Workout Prep**
1 set
30 sec. Run (workout pace)
– Partner rows (workout pace) while partner runs (each goes through)
Super Soldier Serum
Teams of 2
5 sets each
P1 – 400m Run
P2 – Max Meter Row
– Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m rowed is 5 seconds off your total time.-
– Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time)
Accessory
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
Super Soldier Serum
Teams of 2
5 sets each
P1 – 400m Run
P2 – Max Meter Row
– Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m rowed is 5 seconds off your total time.-
– Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time)
