Thursday November 8th – Stations: Heavy Bells & Rowing

Thursday:  11/8

Mobility Series: 5 Minutes

  • Passive/Active Supine Hip Flexor Holds at End Range 5×5 Seconds Each
  • Pistol Lifts Off (Over Yoga Blocks) 5 Each Side

Stations: Heavy Bells & Rowing: 2×15 min stations

Station 1:  Heavy Kettlebell 5×5’s – Partner “I Go You Go” 15 Mins to get through all the lifts.

  • 5×5 2KB Squat R:(53+/45+)W:(40+/35+)B:(25+/20+)
  • 5×5 2KB Suitcase Deadlift  R:(60+/53+)W:(45+/40+)B:(35+/30+)
  • 5×5 2KB Push Press R:(53+/35+) W:(35+/25+) B:(20+/15+)

Station 2:  Partner Rowing – 5 RNDS – 60 seconds of work/60 seconds of rest.

  • During Rest 3x Pull Ups (5x TRX Pull Ups)
  • Rowing Goal is 250m+ 30 S/R Max
  • Repeat each partner rows 6 Times.