8 min row & 3 x 8 min stations – Wednesday, February 22 (O4W)

Wednesday:

Workout:

8 min row & 3 x 8 min stations

8 min Row:
8 Min Row @ 10 Secs Slower than your 2K Pace w/ 5 power strokes every min (trying to hit your 2k pace or lower)

– If your Target 2K Pace is 2:00 (8 min 2k) you’d maintain a 2:10 Pace for this 10 min Row.

Station 1: KB Carry / Burpee Circuit: Red wall going the width of gym
– 2KB Heavy Farmer Carry: (70+/50+, 60/40, 40/25) Down & Back
1 Burpee
– 2KB Heavy Farmer Carry:
2 Burpees
– 2KB Heavy Farmer Carry:
3 Burpees
(Burpees keep adding up Until Time)
Station 2: DU/Side plank ladder: start with 21 DU followed by 3 Side plank hip dips, continue going down DU & up side plank ladder.

DU: 21-18-15-12-9-6-3
Side plank hip dip (per side): 3-6-9-12-15-18-21
Station 3: Glute & Hips AMRAP
– 20 X-Walks (each direction) (Band Around feet crossed over to make a X)
– 20 Hip Bridges (each side) [Band Around Knees]
– 20 Single leg KB DL (10/side)
Repeat