Prep
Equipment Required: Medium band, foam roller
1) Foam roll wherever you need it x 60s each side
2) 3 Spiderman Lunge each
3) 3 rounds:
- 5 Yoga Push-ups
- each 5 Thoracic Rotations
- 10 Banded Front Squat
A.
‘Panic Breathing’
With A Partner
500 Meter Row
Double KB Front Rack Hold (53/35)
400 Meter Row
Double KB Front Rack Hold
300 Meter Row
Double KB Front Rack Hold
200 Meter Row
Double KB Front Rack Hold
100 Meter Row
- Goal: Challenging effort. One person rows 500m, while the other holds the KBs. Then the partner rows 500m and the other person holds the KBs. Then you do 400m row, etc. Don’t set the KBs down until the very end. 10 Burpee penalty for both partners if the KBs touch the ground, to be performed at the end of the round.
Rx+: (Same Rx on Ski Erg)
L3: (44/26)
L2: (35/20)
L1: (300-200-150-100-50 Meters) (26/DBs 15)
B.
Recovery
10:00 easy pace on bike, rower, ski erg or light jog.
C.
Underhand Banded Pull Aparts
4 x 15-20. Rest as needed