Thursday February 23rd – Partner Stations: Rowing & Ropes

Thursday: 2/23

Partner Hamstring Curls 5x [Each]  (Hold on to ankles with Straps 4 count let them win 4 count fight them) 

2×16 Min Partner Stations:

Partner Rowing Station:

6 Total Intervals (3 each) 

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

:30 Sec for Exchange/Transition 

2:00 Minute Core Focus While not rowing, 1 Min Pure Rest followed by Active Recovery working on L-Sits on Parallettes with Yoga Blocks for 1 minute.

Ultimate goal is building up to a 30 Count 

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