NICKNACK

BUDDY ROWLING


[6:00 Clock]

  • Partner 1: Rows 200 Meters
    -Objective: monitor stops at exactly 200 Meters

 

  • Partner 2: Penalty Wall Walks or Shoulder Taps
    -Meters over/under 200 in penalty Wall Walks or Shoulder Taps
    -Max Wall Walks = 5
    -Max Shoulder Taps = 10

 

  • 0:30 Alternating Lying Pec Stretch
  • 0:30 Inchworm to Push Up
  • 0:30 Updog to Downdog
  • 0:30 Active Samson
  • 0:30 Alternating Side Lunge
  • 0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across)

 

MOBILITY

  • 1:00 Standing Pec Opener (L/R)

AMRAP 20:

  • 400 Meter Row
  • Max Unbroken Strict Handstand Push Ups

    *Score = Total HSPU
    *Should be able to get 5 reps per round

COOLDOWN 

MOBILITY

  • 1:00 Old School Tricep Stretch (L/R)
  • 1:00 Old School Cross Body Shoulder Stretch (L/R)

 

ACCESSORY

  • 4x12 Heavy Single Dumbbell Bent Over Row

After Each Set

  • 1:00 Hollow Body Hold

Directly Into. . .

  • 10 V Ups