Thursday 12.08.22

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds:
15 Calorie Row
15 Superman
15 Hollow Rocks
:30 Tall Plank Hold(straight arms)

QUALITY TIME (Min 16-22)

Rowing Review
Coach will go over proper rowing positions!

GET FIT (Min 25-55)

Every 5:00 for 30:00
21/15 Calorie Row
18 Single DB Box Step Up 24/20″ 50/35
15 Rower Facing Burpees(just like a Bar Facing burpee BUT over the rower instead)
*If not enough rowers, people using a bike can do bar-facing!
ATHLETES NOTE:
If after the first round you don’t have over a minute left to rest, modify the rep scheme just slightly so that you can keep moving the rest of the way.

COMPETITORS EXTRA

4 Rounds – For Completion
1:00 HS Hold (Freestanding if possible – accumulate)
30 Calorie Bike(600m Row)
*Switch machine up from what you used in Get Fit workout