WARM-UP
WITH A PARTNER ( PLEASE WIPE HANDLES OF ROWER BEFORE SWITCHING ONTO THE ROEWER)
3 ROUNDS EACH ( 5 MIN CAP)
P1 - :30 ROW - PROVIDE ONE FOCUS EACH TIME ON THE ROWER*
P2 - 6 UP-DOWNS + 10 DEADBUGS**
*USE THE WARM-UP AS A TEACHING OPPORTUNITY TO DIAL IN ROW MECHANICS. EXAMPLE…
ROUND 1 - LEGS + HIPS W/SLIGHT LEAN BACK (ARMS STAY STRAIGHT)
ROUND 2 - LEGS + HIPS + ARMS + ½ SLIDE FORWARD
ROUND 3 - FULL STROKES - FOCUS ON AGGRESSIVE KICKS BUT KEEP STROKES/PER MINUTES UNDER 27
** FOR 3RD ROUND SWITCH TO 5 BURPEES + 10 SIT-UPS
WORKOUT
FOR TIME
150/120 CAL ROW*
*EVERY 1:30 COMPLETE 15 SIT-UPS
FINISHER
3 SETS
15 ROLLING TRICEP EXTENSIONS
30 REVERSE GRIP BANDED TRICEP PULL-DOWNS