1.30.2015

 In Workout of the Day

Warm Up

Dynamic Drills

Ankle and Hip Mobility

Then in teams of 3, partners will alternate every 20 seconds and row for calories for 5 minutes.  During the your rest interval continue to mobilize your ankles and hips.

Workout of the Day

A. 4 Sets

  • A1: RFESS x 6-8 per @ 2010 – Rest 60 seconds
  • A2: Weighted Chin Up x 2 OR 2 reps @ 40A1 – Rest 60 seconds
  • A3: Strict Pull Up x 5-7 OR Ring Row x 8-10 @ 21X1 – Rest 60 seconds
  • A4: FLR on floor x 30-45 seconds – Rest 60 seconds

Doug “Demo” Larson with a great RFESS tutorial here –>http://bit.ly/1BBwYsO

B. 2 Sets

  • Row 500m

Rest 3-4 minutes between. 1st Set @ 90% – 2nd Set @ 95%.

 

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