FITNESS
Warm-Up.
One set of:
“General Rowing Warm-up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Followed by…
Two sets of:
Snatch Grip Romanian Deadlift x 8 reps, pause at patella each rep
Broad Jump x 3 reps
Air Squat x 10 reps
Then…
A.
Every 90 seconds, for 18 minutes (3 sets):
*Station 1 – 12-15 Dynamic Bulgarian Split Squat Jumps (each leg)
*Station 2 – 60 seconds of Banded Lateral Monster Walk
*Station 3 – 5 Jefferson Curls @ 4442
*Station 4 – 100-Foot Waiter’s Carry (each arm)
B.
For time:
1000 Meter Row
50 Dumbbell Thrusters
Compare your results to September 16, 2022.