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%.
