Thursday 1.24.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class.

• We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell to let everyone know. Also, let a coach know before the lift so he or she can record your personal record. Finally, be sure to post your personal record on the PR window by the boxes.

Essentials:
A.
4 Sets
Row x 250 meters 1100/900 cal per hour
Rest 90 sec
3 Sets
Row x 500 meters 950/750 cal per hour
Rest 2:30min
1 Set
Row x 1000 meters 800/650 cal per hour

B.
Mobility
3 Sets
Scorpion x 20 reps
Butterfly Wall Reach x 10 reps
Frogger x 10 reps

Fitness/Performance:
A.
4 Sets
Row x 250 meters 1300/1100 cal per hour
Rest 90 sec
3 Sets
Row x 500 meters 1100/850 cal per hour
Rest 2:30min
1 Set
Row x 1000 meters 950/700 cal per hour

B.
Mobility
3 Sets
Scorpion x 20 reps
Butterfly Wall Reach x 10 reps
Frogger x 10 reps