Friday September 28th – 4 x 7 Min Stations

Friday: 9/28

4 x 7 Min Stations: :90 Sec Rest BTWN Stations Rowers will need full :90 Seconds off.

 

Station 1: Rowing – 7 Minute Row (Red Wall)

7 Min Row @ 10 Secs Slower than your Target 2K Pace

I.E. – If your Target 2K Pace is 2:00 you’d maintain a 2:10 Pace for this 10 min Row. OR

Split 7 min. Into 2:2:2:1min. @ 22/24/26/28 SR

Basis of all Aerobic Baseline Programs long endurance pieces to build off of.

 

Station 2: 7 Minute AMRAP – Back Development (Turf Room)

– 10x Supine Band Pull Aparts (Palms Facing Up)

– 8x (Total 4/Side) KB Gorilla Row R:(45+/35+)W:(35+/25+)B:(25+/15+)

– 6x Neutral Grip TRX Rows (Palms Facing Up)

 

Station 3: 7 Minute Partner Hamstrings (Pull Up Wall)

5×5 Nordic Hamstring Curls – “I Go, You Go”

  • With Remainder of Time Max TRX Hamstring Curls

 

Station 4: Group 7 Minute 7 Way Hips: Tabata Clock :20/:10

(Entire Class Together in Big Room)

– Leg Lift

– Front Kick

– Back Kick

– Front & Back Kick

– Forward Circles

– Backwards Circles  

– Bicycle Kick

  • Switch Sides