"BELLY OF THE BEAST"

ROW

  • 0:30 Arms Only
  • 0:30 Legs Only
  • 0:30 Legs then arms, Slowly
  • 0:30 Easy Rowing
  • 0:30 Rowing Stroke Rate 20 stroke/minute
  • 0:30 Rowing Stroke Rate 24 stroke/minute
  • 0:30 Rowing Stroke Rate 28 stroke/minute
  • 0:30 Rowing Stroke Rate 32 stroke/minute

 

MOBILITY

  • 0:30 Arm Circles (0:10 forward, back ward, swings across the chest)
  • 0:30 Standing Reach to Toe Touch
  • 0:30 Standing Straddles Stretch
  • 0:30 Active Samson
  • 0:30 Updog to Downdog

On the 5:00 x 5 Rounds:

  • 500/400 Meter Row
  • 21 Lateral Burpees Over Rower
  • 12 Toes to Bar

    *Score = Slowest Round

COOLDOWN 

MOBILITY

    • 1:00 Couch Stretch (Each Side)

       

AFTER CLASS

3-4 Sets of 8-12 Reps:
A. Dumbbell Bench Press
B. Reverse Plank
C. Standing Lateral Raise