FITNESS
Warm-Up.
One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Followed by…
Three sets of:
Piked Handstand Push-up x 6 reps
Single-Under x 50 reps
Then…
A.
For time:
1000 Meter Row
100 Double-Unders
50/35 Calories of Assault Bike
50 Dumbbell Push Presses
50/35 Calories of Assault Bike
100 Double-Unders
1000 Meter Row