Warm-Up
Row 50 sec - 40 sec - 30 sec
Row 40 sec - 30 sec - 20 sec
10 Deep Lunge Mountain Climbers
10 Alternating V-Ups
10 Bar Kip Swings
Row 30 sec - 20 sec - 10 sec
10 Deep Lunge Mountain Climbers
10 Alternating V-Ups
10 Bar Kip Swings
Each Segment on the Rower is done as Easy - Moderate - Fast, but increased pace as the intervals get shorter
Gymnastics Skills and Drills
"Dosed"
3 Sets, For Time:
500/450m Row
into:
3 Rounds
10 Burpees to Target
10 Toe to Bar
Into:
500/450m Row
Rest 2:00 minutes between sets
Score: Time for each set
Time Cap: 35:00 minutes
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
Optional Accessories:
3 Sets, For Quality:
20 Alternating Barbell Landmine Rotations, Light Load
30/30m Single Arm Kettlebell Suitcase Carry, Heavy Load
10 Dual Kettlebell Turkish Sit-Ups, Light Load
Rest as needed between sets
The primary focus for your Accessory work today is Midline and anti rotational exercises. We're trying to develop your ability to resist movement at the core and stabilize your midline strong. Make sure on the Turkish sit-ups, the movement comes from your midline and you keep your elbows locked out throughout the entire movement.
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