Tuesday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
"Tabata " Core Alternate 8 Sets of :
:20 Single leg V-Ups
:10 Rest
:20 Super man hold
2 Sets of:
20 jumping jacks
10 sumo deadlift high pulls (empty barbell)
10 push-ups to down dog
10 push presses (empty barbell)
Warm-up
Warm-up
ROWING TECHNIQUE PRACTICE
2 Sets x :20 fast pull, slow return:
2 Sets x :20 upright torso:
2 Sets x :20 level hands:
2 Sets x :20 fast pull, slow return:
2 Sets x :20 upright torso:
2 Sets x :20 level hands:
Weightlifting
Shoulder Press (E2MOM 8×2 Build to a Heavy 2)
Metcon
Metcon (Time)
RX 6:00-10:00.
2 rounds for time:
27 push presses (75/115 lb)
38/54 calorie row
2 rounds for time:
27 push presses (75/115 lb)
38/54 calorie row
INTERMEDIATE
2 rounds for time:
27 push presses (65/95 lb)
38/54 calorie row
BEGINNER
2 rounds for time:
27 push presses (empty bar)
38/54 calorie row
Cool Down
2 sets:
:30 alternating scorpion stretch
:30 forearm stretch/side
:30 alternating scorpion stretch
:30 forearm stretch/side
Complete the push press in 2 sets or less.
Finish each row in 3:00 or less.
Advanced athletes should try to go unbroken on the push press.