Monday: 2/5
Newbie Day 1: Bracing (non-assessed plank / Hollow body progression), Push up, Squat, JG Row and Erg Row instruction
Finish with assessment: 500m row, 2 x [10 pushups, 10 rows, 20 squats], 500 m row
Vet Workout:
5 x 5 min EMOM / 1 min Rest / Transition time between Stations: Complete the reps of primary exercise, then do the secondary exercise for the rest of the min.
R: 14 W:12 B:10
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KB Swings => Plank Rotations
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OH Black Bar Lunges (total) => Down Dog Hold (adv: handstand hold)
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MB Slams => MB Russian Twists
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KB Goblet Cleans => Toe Taps (on the top of the KB)
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Power Strokes on the Rower => 10-15 sec Added to The Power Stroke Split Time