Tuesday September 11th – 5 Person Rowing Circuit

Tuesday: 9/11

Mobility Series: 5-6 Minutes

Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Pistol Lift Offs

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)
  • 1 KB Racked March  R:(40+/35+) B:(25+/20+)
  • 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