3 x 10 Min Stations: Rowing / AMRAP / Air Bike Intervals

  • Thursday:  1/10

3 x 10 Min Stations: :90 Rest BTWN Stations

 

Station 1: Rowing: Drills & Technique

 

Station 2: KB Deadlift & Hollow Hold & Pull Ups AMRAP

8x 2KB Suitcase Deadlift R:(60+/50+), W:(50+/40+), B:(40+/30+)

– Follow Each Set of Deadlifts with a :30 Count Hollow Hold

– Start at knees bent progression

6x Pull Ups B: TRX Pull Up

 

Station 3: Partner E2MOM Bike Sprints (Need all 4 bikes)

  • Switch with partner every minute:  Partner 1 goes on minute 1, Partner 2 goes on minute 2, Partner 1 goes on min. 3, Partner 2 goes on min. 4, etc. (each partner gets total of 4 rounds on the bike)
  • R:15/12 Cals, W:12/10 Cals, B:10/8 Cals
  • Resting Partner:  Push-Ups R:10x W: 8x B:6x TRX Chest Press