Thursday November 29th – 3 x 10 Min Stations

Thursday:  11/29

3 x 10 Min Stations: :90 Rest BTWN Stations

Station 1: Rowing: Drills & Technique

  • 5 Minute Drills
  • 10x Each Part of Pick Drill (Arms, Arms & Body, 1/2 slide, Full Slide)
  • 20x Each Part of Reverse pick drill (From Catch: ½ Slide Legs, Full Legs, Legs & Body, Full Stroke)
  • 1 Minute rest and set up “Work” piece
  • 2 Min @ 22 S/R Focus on powerful leg drive and smooth easy recovery.
  • 2 Min @ 24 S/R Litle Faster Drive still focusing on powerful leg drive and smooth easy recovery.

Station 2: KB Deadlift & Hollow Hold & Pull Ups AMRAP

8x 2KB Suitcase Deadlift R:(60+/50+), W:(50+/40+), B:(40+/30+)

– Follow Each Set of Deadlifts with a :30 Count Hollow Hold

– Start at knees bent progression

6x Pull Ups B: TRX Pull Up

 

Station 3: Partner E2MOM Bike Sprints (Need all 4 bikes)

  • Switch with partner every minute:  Partner 1 goes on minute 1, Partner 2 goes on minute 2, Partner 1 goes on min. 3, Partner 2 goes on min. 4, etc. (each partner gets total of 4 rounds on the bike)
  • R:15/12 Cals, W:12/10 Cals, B:10/8 Cals
  • Resting Partner:  Push-Ups R:10x W: 8x B:6x TRX Chest Press