January 22, 2014 admin


10mins: Row @ 80%

Rest 2mins

10mins: No-Push Up Burpee + Step Up & Over *EMOM do 8 Sit Ups

Rest 2mins

10mins: Farmer’s Carry *EMOM do 20 Russian Twists

Notes:  Work at a good aerobic pace for each 10mins.  Focus on breathing and movement efficiency.

Competitor’s Program

1. 4x750m Row, rest 8mins

Notes:  Each set, row the first 500m at your 1k pace, then gradually pick up the pace so you’re sprinting the last 150m.  Record time each set.

2. 20mins: Shoulder and Ankle Mobility

*Post results to comments

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