Thursday August 2nd – 2×16 Min Partner Stations: Rowing & Ropes

FitWit Nation Kirkwood
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Thursday:  8/2

2×16 Min Partner Stations:

Partner Rowing Station:

6 Total Intervals (3 each)

2:00 Minute Row: Goal is Maintain your 2K Pace

  • R:(1:44=6:56 2K Pace/1:55=7:40 2K Pace), W:(1:55=7:40 2K Pace/2:00=8:00 2K Pace), B:(2:00=8:00 2K Pace/2:15=9:00 2K Pace)

:30 Sec for Exchange/Transition

2:00 Minute T-Spine Mobility Focus While not rowing, 1 Min Pure Rest followed by Active Recovery working on T-Spine PVC Move for 1 minute.

 

Partner Ropes:

:20/:10 for 4 rounds (2 min) before switching exercises. 4:20 RNDS

  • Heavy Ropes:

RND 1 Big Waves,

RND 2 Alt Waves,

RND 3 In & Out Waves,

  • Jump Rope :20/:10 for 4 rounds (2 min) ( Practice Double Unders)
  • :20 Seconds off for Partners to switch Positions.
  • 1 Minute off BTWN RNDS