The FitWit Nation Blog

Friday January 18th – Stations: Rowing + Circuit

Friday: 1/18

Station 1:

Partner Rowing: 2 x 4 Min Pieces Total Time 16-18 Min


  • Partner 1: ROW Goal Paces =  R:(1:45/1:55) W:(1:55/2:05) B:(2:00/2:15)
  • Partner 2: 4 MIN STABILITY AMRAP
  • AMRAP A: 5x Bird dogs 5x Dead Bugs  (Each Side) [10x Sec Hold]
  • AMRAP B: 10x Plank Shoulder Taps (Total) 10x Down Dog Toe Touches (Total)
  • Transition on and off the ERG should take less than :20 Secs.

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