Christmas & New Year holiday hours Conditioning:
Positional work:
3 rounds for quality:
30 sec Bar Hang (change grips each set)
30 sec Reverse Plank (change hand position each set)
30 sec Squat hold (change stance each set)
A. 15 minutes of skill development work.
*We will start the new cycle in the new year, so for the remaining week we will keep it as open time.
B. In Pairs: 20 min AMRAP:
500/425m Row
1st round: P1 Row while P2 is in DB Farmers position
2nd round: P2 Row while P1 is in DB Farmers position
3rd round: P1 Row while P2 is in DB Front Rack position
4th round: P2 Row while P1 is in Front Rack position
5th and 6th round: Non rowing partner rests.
*Then go back to round 1. Count every 500/425m as 1 round.
**If the DBs aren't in position the Rower must stop.
DB: (22.5/15kg)
Skill and Strength:
See conditioning.
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