Rise Up Team Row – Friday, February 3 (O4W)


orkout: Falcons Spirit Day (represent your Super Bowl bound Atlanta Falcons!)

RISE UP Team row comp (13 min):
Teams of 3 rowing 2 min per person X 2. Each team member will row for 2 min, and on the trainers clock they will have :10 to switch teammates (no one will row in the :10). On the trainer’s cue of ready, set, row the next partner will row their 2 min piece (clock will start if everyone is ready or not, so switch quickly). Repeat for 6 times total, each person will row 2 times. Whichever team rows the farthest wins!

10-Min Blaster:

1 parking lot lap (30 DU if cold/rain/250 row for non-runners)
30 Walking Lunges (total)
15 push-ups
30 Mtn Climbers (per leg)
15 Superman

2-min rest

Core circuit for remaining time:
2-min plank hold (or max plank hold)
10 Hollow rocks
10 Seated knees to chest
10 Heel touches (on back)
10 Touch touches (on back, legs vertical)