O4W Monday 1/7 – 3 Musketeers

Newbie Day 1: Squat, Plank, Push up, JG Row and Assessment

Vets

The 3 Musketeers (if we have more than 24 campers in class we will do 4 musketeers)   

 

Rotate through 3 (4) Stations with the rower being a timekeeper  

 

  1. Row (1st 1000m  / 2nd 750m / 3rd 500m / 4th 250m)
  2. 5 Spiderman Planks (ea) / 5 Plank Downs (ea) / 10 Hollow Crunches
  3. 5 Single arm KB High Pulls (ea) / 5 1 Arm KB Cleans (ea) / 5 1 Arm KB Push Press

    (4 if needed) 5 DB Step ups (ea) / 5 Side Lunges (ea) / 10 Goblet DB Sumo Squats