Thursday December 14th – Strength EMOM + 4 Person Rowing Circuit

Thursday:  12/14

5 Minute Mobility: Coach Talks Through Movement

Upper Body – 3 x (Each Side) PVC Push Pull – 10x PVC Pass Throughs.

 

New Strength: Next 12 Weeks 12 Minute EMOM – WEEK 12

Partner 1 Goes on 1st Minute

Partner 2 Goes on 2nd Minute

Rest While Partner is Going

5x-8x Reps  2KB Floor Press

 

Finish With:

4 Person Rowing Circuit:  4 Rnds x 3 Min + 1 Min Rest = 16 Mins

– 3 Members of the group on Exercises: 1 Minute at each move 3 Minute Running clock. No built in rest.

– 1 Member of the group Rowing for 3 Mins

– Rowing Goals: R:(), W:(), B:()

–  Switching with Group Members during rest.

– 1 Min Rest BTWN RNDS

  • Rower: Full 3 Min RND
  • High Plank Hold
  • Dips
  • KB Headcutters: R:(40+/30+)W:(35+25+)B:(25+/20+)