WARM-UP
5 MINUTES DOUBLE UNDER FLIGHT SIMULATOR 5-10-15-20-25-30-35-40-35-30-25-20-15-10-5
INTO…
5 ROUNDS OF ROWLING(5 MAX PENALTY BURPEE)*
*ROWLING IS A SKILL GAME OF TRYING TO GET THE ERG MONITOR TO LAND EXACTLY ON 100M EACH ROUND. BEGIN ROWING AT NORMAL PACE AND TAKE YOUR LAST PULL BETWEEN 70-80 M AND LET THE MONITOR “ROWL” INTO THE 100M MARK.
WORKOUT
4 ROUNDS
10 BARBELL STRICT PRESS @ MODERATE WEIGHT
10 KIPPING HANDSTAND PUSH-UPS
20 DB LATERAL RAISES @ LIGHT WEIGHT
10 DB GOBLET GOOD MORNINGS @ MODERATE WEIGHT
10 WEIGHTED HIP THRUSTS @ MODERATE WEIGHT
-REST 3 MINUTES B/T ROUNDS-
AB CHALLENGE:
:30 SIDE LOW PLANK THREAD THE NEEDLE (R)
:30 SIDE LOW PLANK THREAD THE NEEDLE (L)
:30 SIDE PLANK KNEE TO ELBOW (R)
:30 SIDE LOW PLANK KNEE TO ELBOW (L)
