Thursday, March 23rd 2023

WARM UP

30 Strokes on the Rower under 26 Spm

:90/:90 Couch Stretch

into

Coach Led Line Drills

-Toe Walk

-Heal Walk

-Tin Soliders

-Knee Pulls

-Tin Soldiers

-Walking Figure 4

-High Knees

-Butt Kicks

-Shuttle Runs

SWEAT DAY!!!

Quarterfinal workout 4

AMRAP – 20

1,000 meter row

50 GHDSU or 65 Ab-mat sit ups

500 meter row

25 v-ups

Pump Finisher

EMOM x 8

:40 DB Hammer Curls

:40 OH DB Tricep Extensions

:40 Ring Rows

:40 Push-Ups