- Rowing technique demo
20 min EMOM of:
- Lateral step-over x 10 p/s + KB swing x 10 (1st min)
- Seated DB curl x 10-15 (1-2 RIR) (2nd min)
- Rowing x 60 sec. (3rd min)
- Incline DB Cuban press x 6-8 (4th min)
- Rest (5th min)
Partnered work-to-rest of: 5 rounds 1 min each to complete - 6/10 cal. Bike After each round alternate with below 4 mins each 1....
Random interval length 2.5 mins at each station - 3 mins rest every 2 stations: 1. Bike 2. MB Front-facing toss 3. Burpee 4. Row 5. Sled...
Aerobic Conditioning - Every 2 mins for 18 mins: 1. DB Lateral-raises x 10-15 (1-2 RIR) + Row x 5 / 8 cal. at RPE 7 2. DB Curls x 8-12...
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