Friday January 20 – 2 x 15 MIN Stations Rowing & Core

Friday: 1/20

2×15 Min Partner Stations:

Rowing: Partner I Go You Go – Goals: 28-30 S/R 

Partner Row: 1:00,2:00,3:00 – Equal rest to work ratio

1:00 = :20 Secs Faster than Target 2K Pace 

2:00 = :10 Secs Faster than Target 2K Pace 

3:00 = Target 2K Pace 

Core Station – 2x Through :90 at each station :20-:30 seconds to rotate

  1. TRX Hip PressTRX Hamstring Curl :45 Sec Each
  2. Plank, Full :90 Sec
  3. Side Plank Clam Shell :45 Sec Each Side 
  4. Hollow Body Hold (Camper Progression), Arch Body Hold (Superman)  :45 Sec Each
  • Repeat