Tuesday: 12/19

Heavy Ropes v. Rowing – 15 min each

 

Rowing: Groups of 3

Teammate 1: Row R: 250M W:225M B: 200M

Teammate 2: 2KB Rack Hold (45+/35+)

Teammate 3: 8-count burpees

Rower is the timekeeper so teammates rotate positions when rower rows prescribed distance. Continue to rotate through the 3 positions for 15-min.

 

Heavy Ropes: Groups of 3

Teammate 1: 40 Up and Over/50 Big Double Slams/60 Small Alternating Waves

Teammate 2: MB Situp and Double Press/Kneeling MB Halos

Teammate 3: MB Rotational Reverse Lunge/MB Side Lunge

The heavy rope exercise is the timekeeper, so teammates rotate positions when the prescribed number of reps on rope exercise is completed. For the MB exercises, alternate exercise every RND. Continue to rotate through the 3 positions for 15-min.