9.02.2016

Warm Up

Row 250m

Then 2 Rounds of:

  • Ring Row x 5 @ 2111
  • Good Morning x 7
  • Walking Lunge x 1 length

Workout of the Day

A. 4 Sets

  • A1: FFESS x 6-8 per @ 3010 – Rest 60 seconds
  • A2: Wide Grip Pull Up x 6-8 @ 2011 – Rest 60 seconds
  • A3: Russian KBS x 15-20 – Rest 60 seconds
  • A4: Active Arch Bar Row x 6-8 @ 2111 – Rest 60 seconds

B.  In teams of 2, work to complete 3 rounds each of:

  • Partner A – Row 250m
  • Partner B – Double KB Front Rack Hold (53/35 per)

-switch at the completion of the row until each partner has completed 3 rows and 3 holds. If Partner B breaks the hold, then Partner A must stop rowing until both KB’s are back in the front rack.

 

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