Thursday 10.12.23

Class Times:
3:30, 4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

2 Rounds:
250m Row
50′ Lunges Steps w/ twist
50′ Bear Crawl

Quality Time (Min 16-23)

Rowing Efficiency

There is so much that goes into Rowing with decent technique. A few things that can be focused on are: “Order of operations” – Drive with legs, then slight lead back, then finish with arms, then arms forward, torso forward, knees bend. You can also focus on keeping the chain/handle low and straight. You can work on cadence of the pull vs. the recovery. Pick an area of performance to focus on.

Get Fit (Min 28-56)

8 Rounds:
3:00 on 1:00 off
250/200m Row
Max Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

The Row is a buy in at the start of each 3:00 window. Then you’ll work through Cindy, picking up where you leave off each interval for a single Cindy score at the end.

Competitor Extra/Strength (if time permits)

Front Squat

First two sets are light and perfect ROM, focusing on speed out of the bottom. Last two sets are heavier and challenging. Take a chance on your final set.