PERFORMANCE & 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:
Dumbbell Suitcase Carry x 50 feet per side
Bodyweight Walking Lunges x 20 reps
Burpee x 3 reps
Then…
A.
Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – 500/400 Meter Row
Station 2 – 10 Dumbbell Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 24/16 Calories of Assault Bike
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
Station 5 – 60 seconds of Front Leaning Rest
Complete – db row @ 50#
Five supersets
Tempo bench press 41×1
155×6
Tempo supinated pull-ups 31×1
5 reps
Strict T2B slow and controlled x 10 reps
A. Clean & Jerk x 1 rep
75#, 85, 95, 105, 110, 115, 120(failed jerk), 115, 120(failed jerk), 115
B. 3 Rounds for Quality
Slant board hack squat x 10 – 35#, 45#, 50# (plus BB weight)
DB Squeeze Press x 10 – 20#, 25, 30
Landmine Cossack Squat in goblet hold x 10/side – 25#, 30, 35 (plus BB weight)
DB OH Tri Ext x 10/side @ 15#
KB single leg DL x 10/side – 16kg, 24kg, 24kg
DB Bicep Curl x 10/side @ 10#
C. Mow the lawn and close the pool for the winter 😥
Done, renegade row 35#