Tuesday December 11th – Stations: Rowing & AMRAP

Tuesday: 12/11

Station 1: Partner Rowing: 2 x 4 Min Pieces Total Time 16-18 Min
Partner 1: ROW R:(1,140m = 1:45 Pace)(1,040m = 1:55 Pace) W:(1,040m = 1:55 Pace)(1,000m = 2:00) B:(1,000m = 2:00)(889m = 2:15)

 

Partner 2: 4 MIN MOBILITY/STABILITY AMRAP
AMRAP A: 5x Pistol Lift Offs (Each Side) 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.

 

Station 2: AMRAP: 16-18 Min
20x TRX MTN Climbers (Total) [Blue: Regular MTN Climbers]
10x Hollow Crunch
10x KB Pullover (30+/20+)

10x Band Pull Aparts