Tuesday: 7/24
Mobility Series: 5 Minutes
Internal Rotation (Each Side)
– 10 Reps of Free Exploring Side Lying Internal/External Rotation
– 10 Reps with :5 Second pause at the top of each rep of Yoga Block Between legs focusing on internal rotation
5 Person Rowing Circuit
– 4 Members of the group on Exercises: with a :45/:15 clock.
– 1 Member of the group Rowing for 4 Mins (Shooting for Goal)
– 1 Min Rest BTWN RNDS
- Rower: Full 4 Min RND
- R:(1,140m=1:45 Pace/1,040m=1:55 Pace), W:(1,040m=1:55 Pace/1,000m=2:00 Pace), B:(1,000m=2:00 Pace/889m=2:15 Pace)
- 2KB Inverted (Palms Facing Up) Row R:(40+/30+) W:(30+/25+) B:(20+/15+) B: TRX Inverted Grip Row
- KB Swings R:(60+/53+) W:(45+/40+) B:(35+/30+)
- Hollow Hold R:Hollow Crunch
- Band Pull Aparts
Rotate in order: Rower always starts back at Hollow Option