Thursday January 5th – 5 Person Rowing Circuit

Thursday:  1/4

5 Minute Mobility: Coach Talks Through Movement

Upper Body – 3 x (Each Side) PVC Push Pull – 10x PVC Pass Throughs.

5 Person Rowing Circuit

– 4 Members of the group on Exercises: with a :40/:20 clock.

– 1 Member of the group Rowing for 4 Mins (Shooting for 1,000m

– 1 Min Rest BTWN RNDS

  • Rower: Full 4 Min RND R:(1,150m/1,050m), W:(1,050m/1,000m), B:(1,000m/923m)
  • Hollow Hold
  • Kneeling Side Ball Slams
  • TRX Hamstring Curls
  • 2KB Push Press:  R:(45+/35+)W:(35+/25+)B:(20+/15+),

Rotate in order: Rower always starts back at Hollow Hold