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. Partner coming off the ERG can approach AMRAP as active recovery.



Station 2:

AMRAP: 16 Circuit 4 RNDS :45/:15

  • TRX Hamstring Curls B: Hamstring Walkouts
  • Hollow Hold R: Hollow Crunch
  • KB Bent Rows: (Alt Side Each RND) R:(53+/45+) W:(40+/35+) B:(25+/20+)
  • 2 KB Seesaw Press R:(40+/30+) W:(30+/25+) B:(20+/15+)