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…
Complete two sets of:
Divebomber Push-up x 10 reps
https://www.youtube.com/watch?v=jS6JuOJUeM0
Kettlebell Suitcase Carry x 50 feet per side
Kettlebell Swing x 10 reps
Then…
A.
Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – Jefferson Curl x 5 reps @ 4442
Station 2 – Frog Pumps x 12-15 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Station 3 – Bat Wing Extensions x 5-6 reps @ 3333
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0
B.
Three rounds for time of:
21/15 Calories of Rowing
15 Alternating Dumbbell Snatches
9 Strict Pull-Ups