Thursday January 25th – 3×10 Minute Stations

Thursday:  1/25

-BRING A FRIEND DAY –

3 x 10 Min Stations: 2 Min Rest BTWN Stations

Station 1: Rowing – In Studio Room

10 Min Row @ 10 Secs Slower than your Target 2K Pace.

I.E. – If your Target 2K Pace is 2:00 you’d maintain a 2:10 Pace for this 10 min Row.  

Basis of all Aerobic Baseline Programs long endurance pieces to build off of.

* Newbie Rowing Day: Basic 4 parts of Rowing Stroke: Catch, Drive, Finish, Recovery. Body Part Transitions: 1 Drive = Legs, Body, Arms, 2 Recovery =  Arms, Body, Legs.  1: Powerful Drive, 2: Slow Recovery. Push Don’t Pull,

Station 2: KB Carry / Dips (Red Wall Side of Room)

– 2KB Heavy Farmer Carry: (70+/50+) Down & Back

* 1 Dips

– 2KB Heavy Farmer Carry: (70+/50+) Down & Back

* 2 Dips

– 2KB Heavy Farmer Carry: (70+/50+) Down & Back

* 3 Dips

* (Dips keep adding up Until Time)

Station 3: Glute & Hips AMRAP (Pull Up Bar Side)

– 20x Monster Walks Knees Bent (each direction) [Band Around Ankles] (Push Off Back Foot)

– 20x Clam Shells (each side) [Band Around Knees]

– 10x Each 7 Way Hips Series: No Band

– Repeat