12.12.2014

 In Workout of the Day

Warm Up

Row 500m

Dynamic Drills

Then

  • Alt Step Up x 10
  • SA KB Push Press x 10 (5 per)
  • Ring Row x 5

Workout of the Day

A. 4 Sets

  • A1: Alt Weighted Step Up x 10 – Rest 45 seconds
  • A2: SA Seated KB Press x 6-8 per @ 21X1- Rest 45 seconds
  • A3: SA Bent Row x 6-8 per @ 21X1 – Rest 90 seconds

B. 2 Sets

  • Row 1000m @ 90%

Rest 4-6 minutes between sets.  Try to maintain same pace for both.

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