Rowing

Thursday 1/19/17 – Deload Week

Strength: Review overhead stabilization (15 min) Pre-Workout Accessory: 3×8 Glute Wall Activator (hold 3 secs) Conditioning: 3 Rounds of AMRAP x4 10 Cals Rower 10 Burpee Box jump (24/20) 10 60′ shuttle sprints MAX Wallballs (30/20) 2 min rest between rounds  

Friday 1/13/17

Happy Friday!!! Last day of our first Strength Cycle. A. Back Squat 8×3@93% B. Row Intervals 500m 1 min rest 400m 45 sec rest 300m 30 sec rest 200m 15 sec rest 100m C. GHR 8×3 D. Tabata L-sit holds

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