Thursday January 11 – Partner Rowing + Core AMRAP

Old 4th Ward
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Thursday: Jan 11th

2 x 16 MIN Stations

Partner Rowing: 2 x 4 Min Pieces (each partner will row twice)

  • Partner 1: ROW R:(2:00/1:45)(2:10/1:55) W:(2:10/1:55)(2:15/2:00)B:(2:15/2:00)(2:30/2:15)

  • :30 Easy Row

  • :30 Spirit at 90% Effort 2K Pace

  • Partner 2: 4 MIN MOBILITY/STABILITY AMRAP

  • AMRAP:

10x PVC pass through

10x Down dog push ups

5x Bird dogs (Each Side) [2 sec hold]

Bear crawl to cone and back (about 15 feet one way)

 

CORE AMRAP: 16 Min

  • 30x High Plank Shoulder Taps (Total)

  • 20x Lemon Squeezes

  • 20x KB Goblet step back lunges (Total)

  • 10x PVC Lat Pull Downs

  • 1 Parking lot lap or 100 Singles / 50 DU