8.11.2017

 In Workout of the Day

Warm Up

In teams of 3, complete 2 sets each of:

  • Partner A – Run/Row 250m (1 of each)
  • Partner B – FLR on Floor
  • Partner C – Hang from Bar

-Rotate stations when the running/rowing partner has completed the 250m.

Workout of the Day

A. 4 Sets

  • A1: SL KB RDL x 6-8 per @ 3011 – Rest 45 seconds
  • A2: SA Bent Row x 6-8 per @ 2011 – Rest 45 seconds
  • A3: Ring Support Hold x 20 seconds – Rest 45 seconds
  • A4: Broad Jump x 1.1 – Rest 3-5 seconds between jumps and then 90 seconds between sets.

B. For time:

  • Row 1000m
  • Russian KBS x 50 (70/53)
  • Run 800m

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