Thursday January 11th – Partner Rowing + AMRAP

FitWit Nation Kirkwood
No Comments

Thursday:  1/11

Mobility Series: 5-6 Minutes

Upper Body 2 Moves – Prone Swimmers and Prone PVC Angels

Partner Rowing: 2 x 4 Min Pieces Total Time 16-18 Min

 

  • 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 A: 10x Frogger to 5x Bird dogs (Each Side) [10x Sec Hold]
  • AMRAP B: 10x Plank Shoulder Taps (Total) 5x Dead Bugs (Each Side)
  • Transition on and off the ERG should take less than :20 Secs. Partner coming off the ERG can approach AMRAP as active recovery.

 

 

AMRAP: 16-18 Min

  • 30x TRX MTN Climbers (Total) [Blue: Regular MTN Climbers]
  • 10x Hollow Crunch
  • 10x KB Pull Over
  • 10x KB Goblet Step Ups (Total)
  • Run to 1st White Mail Box / 10 Cal Bike if Cold