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Kirkwood

November M.O.T.M: David L – “Lomba Number 9”:  30 Min Max Meter Team Ro

Monday, November 11

November M.O.T.M: David L.

“Lomba Number 9”:  30 Min Max Meter Team Row

 

  • Teams of 4  (Trainer Makes Teams)
  • Switch Rower every minute
  • Teammate 1: 1 Minute Row (Set Pace/Group Switch) R:(1:35/1:45) W:(1:45/1:55) B:(1:50/2:00) P:(2:00/2:15)
  • Teammates 2-4: Complete 1 Set of Exercises During Active Rest off the ERG:

 

  • 5x Push Ups: R: Tennis Ball Depth/Weighted W: Yoga Block Depth B: Negatives
  • 5x (Each Leg) Split Squat Progression:
    • TRX -> Bodyweight -> Goblet R:(60+/53+) W:(45+/40+) B:(35+/30+)
  • 3x Pull Ups R: Strict W: Band B: Band or TRX

 

Details

Date:
Monday, November 11
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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