"2K ROW"

  • 1:00 Easy Pace Row
  • 0:30 Pigeon Pose
  • 0:30 Push Up to Downdog

 

  • 1:00 Moderate Pace Row
  • 0:30 Active Spiderman
  • 0:30 Child’s Pose

 

  • 1:00 Fast Pace Row
  • 0:30 Active Samson
  • 0:30 Standing Straddle Stretch

PART 1: Strict Press:

  • Build to a Heavy set of 3

    *Score = Lowest weight used

PART 2: "2K Row"

[07:00-10:00]

  • 2,000 Meter Row

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Seated Quad Stretch (each side)

       

       

AFTER CLASS

Strict Press:
5-5-10-10-10:

3 Rounds:

 

  • 15 Weighted Sit Ups

  • 8 Wall Walks