General Warm-Up
2 x
1:00 Cardio Choice
5/5 Worlds Greatest Stretch
20 Plank Shoulder Taps
:20 Glute Bridge March
5/5 Single Arm Dumbbell Upright Row
5/5 Single Arm Dumbbell Strict Press
5/5 Dumbbell Windmills
WARM-UP GAME
Rowing Golf
1000m Row with a Partner
CONDITIONING
3-Person Team Waterfall
24:00 AMRAP
12/9 Calorie Row
12/9 Calorie Echo Bike
12 Alternating Dumbbell Hang Snatch
12/9 Push-Ups
Score = Total Rounds + Reps
Dumbbell: 22.5/15kg
Waterfall Format: At 3-2-1 Go, Athlete 1 starts on the Row. Once Athlete 1 finishes the Row and moves to the Echo Bike, Athlete 2 begins on the Row. When Athlete 1 finishes the Echo Bike and moves to the Dumbbell Hang Snatches, Athlete 2 advances to the Echo Bike and Athlete 3 begins on the Row. From there, each athlete continues progressing station-to-station in the same order for the remainder of the workout. Athletes may only move to the next station once it has been cleared by the teammate ahead of them. The objective is to create a continuous flow of movement, staying close enough to keep the workout moving while avoiding bottlenecks. Strong communication and consistent pacing are just as important as fitness: work efficiently, stay aware of your teammates, and keep the waterfall flowing.
