Perpetual Fitness – Perpetual Oxygen

Warm-up

Warm-up (No Measure)

Rowing Golf : Partner Warm Up

8 Holes (4 Each Partner)

Hole 1: 178 Meters

Hole 2: 212 Meters

Hole 3: 193 Meters

Hole 4: 182 Meters

Hole 5: 239 Meters

Hole 6: 207 Meters

Hole 7: 246 Meters

Hole 8: 222 Meters

12 Minute Cap

Partner Not Rowing:

Ankle Stretch

——-

30 Seconds / Movement:

Single Unders

Push-up to Down Dog

Slow Air Squats

:30 Rest/Transition

Single Unders

Shoulder Taps

Arms Overhead Air Squats

:30 Rest/Transition

Single Unders

Active Dive-bombers

Jumping Air Squats

THEN; w/ Barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and

5 Romanian Deadlifts

5 Front Squats
*This is rowling with a golfing twist to it:

– Partner 1 will take on the first hole, looking to land exactly on 178 meters. If they are 5 meters short or 5 meters long, they will complete 5 air squats before their partner can start.

– Partner 2 will then reset the monitor and try to land exactly on 212 meters (hole 2). Teams are trying to be fast, but accurate. The team who is done first will be crowned the winner.

Metcon

Metcon (Time)

For Time: 12 Minute Cap

2,000 Meter Row

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Thrusters

30 Double Unders

10 Chest to Bar Pull-ups || Pull Ups || Alt. Single Arm Ring Rows

30 Double Unders