2 Rounds of:
15 Calorie Row
15 Superman
15 Hollow Rocks
:30 Tall Plank Hold
QUALITY TIME
Rowing Review
Lower damper settings will enhance consistency and sustainability. Remember leg drive is the main power source, slight backward lean, finish with the arms between chest and belly button.
GET FIT
Every 5:00 for 30:00
21/15 Calorie Row
18 DB Box Step Up 24/20" 50/35 15 Rower Facing Burpees
COMPETITORS EXTRA
4 Rounds - For Completion
1:00 HS Hold (Freestanding if possible - accumulate) 1000m Bike Erg
ATHLETES NOTE:
If after the first round you don't have over a minute left to rest, modify the rep scheme just slightly so that you can keep moving the rest of the way.
BODYBUILDING WORKOUT
Legs
- Front Squat (4 x 8-12 reps)
- Leg Press or Lunges (4 x 8-12 reps)
- Hack Squat (4 x 8-12 reps)
- Straight-leg Deadlifts or Banded Leg Curls (4 x 8-12 reps)